Running Training 7-13th July

[maria]

Sorry I will not be down this Tuesday or the next as I am racing but will be able here on the Thursday’s

Tuesday
Run over to fosters ave
2km stillorgan dual carriageway loop at 10km pace
Rec 2mins
2 by 400m hills. Hard. Rec is jog back down
2km loop again
Rec 2mins
2 by 400m hills. Hard

Thursday
1600m tempo
1200 at 10km pace
1200m tempo
800 at 5km pace
800m tempo
400m hard

[Hugh]

Given the fun we had trying to calculate how our 10k paces translated to a per 400m timing (in terms of seconds), see below for a quick guide!

[attachment=0:3pnpzrju]400m Pace.png[/attachment:3pnpzrju]

Note that your 10k race time of 50 minutes does not translate to a 25 minute race time for 5k, instead you’d be targeting a race time of 24 min 05 seconds (see http://www.mcmillanrunning.com/” onclick=”window.open(this.href);return false;). So your 10k pace would be 120 seconds per 400m, and then your 5k pace would be 116 seconds per 400m.

[Author]

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