Nice running on Monday!
We did:
6 x 20 sec fast strides
6 x 400 as 300m easy - mod, 100 Hard
6 x 400 - holding best possible splits on 3.00 or 3.30.
Well done!
Pointers-
Well done!
Pointers-
* keep a high stride rate with a shorter, smaller step on the fast strides- it's a neurological drill designed to increase leg speed
* keep the "easy portion" easier so that the fast 100's can be run at a high speed (90%max)
* Remember your splits for the 400m intervals and we'll be working to bring these down.
* This weekend, when you head out for your long easy run, count how many times your right elbow drives back in 30seconds. Your stride rate is this number multiplied by 2.
* This weekend, when you head out for your long easy run, count how many times your right elbow drives back in 30seconds. Your stride rate is this number multiplied by 2.
* If it's below 90, aim for 90 and above and if its about 90, aim for 94.
These sessions are not designed to "slay" you every Monday evening. Intsead, use this as part of your weekly running schedule to throw some speedwork into the mix and to keep your running programme consistant and sustainable.
1st time free trial.
Purchase lots of 4 or 8 sessions online here.
These sessions are not designed to "slay" you every Monday evening. Intsead, use this as part of your weekly running schedule to throw some speedwork into the mix and to keep your running programme consistant and sustainable.
1st time free trial.
Purchase lots of 4 or 8 sessions online here.
Till next week- Enjoy your training!
Shem
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