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Intervals: 2 sets of 4 x 400m

Category: Training-sessions  |  Date: May 19, 2020  |  Author: Glen Johnson

19th May - Intervals: 2 sets of 4 x 400m

With club training sessions suspended due to Coronavirus lockdown measures our 2 club coaches, Glen Johnson and Andy Sloan, will be providing you with a weekly suggestion for a quality speed / endurance session.

Tonight's session is delivered by Glen and you have a choice. First there is an interval session based around 400m efforts. Alternatively you can opt for an out and back, which you will all be familiar with. Aim to run for at least 20 minutes (although you can of course go longer) before turning round and trying to run back 1 to 2 minutes quicker.

Click the video link to hear Glen describe the sessions in his own words, or follow the bullet points below

  • As always start with a good 10 minute warm up.
  • If you have a skipping rope, consider a few minutes of skipping to get the heart rate up; or a few of minutes jogging.
  • Then incorporate some of the dynamic movements and stretches you should all be familiar with. (Lunges, A-skips, walking on tiptoes / heels, etc)
  • Start your interval session:
    • Run 400m and recover by jogging 400m back to the start
    • Repeat 3 times (so 4 in total)
    • Have a longer recovery of about 4 minutes.
    • Run another set of intervals (4 x 400m)
    • Aim to run the 400m efforts faster than your 5k pace, so 80- 90% effort ( you shouldn't be able to talk at the end of each rep )
  • Finish with a steady cool down and of course, don't forget to stretch when you are finished.

Enjoy your running. Stay Safe.


 

Intervals: 2 sets of 4 x 400m