Thurs 4th June: Track 800s


Session to be led by Paul Ebrey

What you will need:
A sports watch (or similar) to time your laps (the club does have 3 stop watches which will be available for those who dont have their own timing device)
Water or other refreshment
Look at the session, plan your efforts and work out your target lap times, if in doubt put a message on facebook or email paulebrey4@hotmail.com

Track Etiquette
1. If running in a group, please don’t all run side by side, maximum of a pair side by side please.
2. Over-take on the right
3. If over-taking someone, please make the person/people in front aware with a call, “Terry passing” for example.

Warm-Up
Dynamic warm up and some strides

Session
First an easy 400 meters
800 meters at 5k pace, 60 seconds rest
THEN
repeated 800 meters efforts at 3k pace, 60 seconds – 90 seconds rest after each effort
720pm – final 800 metre effort (staggered start )

Pace:
Your 5k pace is based on your recent 5km time (see table below)
Your 3k pace is your 5k pace minus 3-5% (around 5-10 secs) (see table below)

All times approximate
5k time 5k pace/mile 800m effort 3k pace/mile 800m effort
17 mins 5 mins 26 secs 2 mins 43 secs 5 mins 16 secs 2 mins 38 secs
18 mins 5′ 45 2′ 52 5′ 35 2′ 47
19 mins 6′ 04 3′ 02 5′ 53 2′ 56
20 mins 6′ 24 3′ 12 6′ 12 3′ 06
21 mins 6′ 43 3′ 21 6′ 31 3′ 15
22 mins 7′ 02 3′ 31 6′ 49 3′ 24
23 mins 7′ 21 3′ 40 7′ 08 3′ 34
24 mins 7′ 40 3′ 50 7′ 26 3′ 43
25 mins 8′ 00 4′ 00 7′ 45 3′ 52
26 mins 8′ 19 4′ 09 8′ 04 4′ 02
27 mins 8′ 38 4′ 19 8′ 22 4′ 11
28 mins 8′ 57 4′ 28 8′ 41 4′ 20
29 mins 9′ 16 4′ 38 9′ 00 4′ 30
30 mins 9′ 36 4′ 48 9′ 18 4′ 39
31 mins 9′ 55 4′ 57 9′ 37 4′ 48
32 mins 10′ 14 5′ 07 9′ 55 4′ 57
33 mins 10′ 33 5′ 16 10′ 14 5′ 07
34 mins 10′ 52 5′ 26 10′ 33 5′ 16
35 mins 11′ 12 5′ 36 10′ 51 5′ 25

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