05-07-2010, 07:54 AM
nick .. please be cautious on the 400m session, I have found that if runners attempt the session on a hard surface they invariably create problems
so please look to do session on grass or a tartan track if possible
your pace will be 10 seconds per k faster than what you ran the 1000's in .. you averaged around 3.40 .. so 3.30 pace for the 400's
so u looking at 84 second 400's
should be a comfortable session
and as for your last few days before the race
place a 30 minute run in on Thursday and do the fartlek session on Friday
the 1 minute fast is at projects race pace for the weekend .. warm up and warm down after the session .. you should feel like racing after this session
Cheers
TheEd
so please look to do session on grass or a tartan track if possible
your pace will be 10 seconds per k faster than what you ran the 1000's in .. you averaged around 3.40 .. so 3.30 pace for the 400's
so u looking at 84 second 400's
should be a comfortable session
and as for your last few days before the race
place a 30 minute run in on Thursday and do the fartlek session on Friday
the 1 minute fast is at projects race pace for the weekend .. warm up and warm down after the session .. you should feel like racing after this session
Cheers
TheEd