Thurs 9th: 400 metre sets 1


Meet as usual in the field near the house for 6.30pm start. Dynamic warmup over the field towards the track.

Details of this Thursday’s session to be led by Paul Ebrey.

This are the details of the 400m set session for the track

What you will need:
A sports watch (or similar) to time your laps (the club have 3 stop watches which will be available for anyone wishing to borrow them)
Water or other refreshment, THIS IS STRONGLY RECOMMENDED
Look at the session, plan your efforts and work out your target 400m 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, “Simon passing” for example.
4. The last 400 metres of each set will be hard so rest is ultra-important, do not take less than the stated rest duration, take more if needed, not less.

Warm-Up
Dynamic warm up and some strides, led by Helen

Session
First all do an easy 400 meters
THEN 400 metre sets consisting of:
1. 400 metre lap then 60 seconds rest
2. 400 metre lap then 45 seconds rest
3. 400 metre lap then 30 seconds rest
4. 2 minute rest

That is one set:
If we start at 645pm and lasting 35 mins, I’d expect

Sub 20 min runners – 4 sets
20-23 min runners – 3 to 3.5 sets
23-26 min runners – 2.5 to 3 sets
26-29 min runners – 2 to 2.5 sets
29 min + runners – 2 sets

Finish with a 200m – 400m cool-down and stretch

Pace:
Your pace is your target 5k pace (see table below)

|5k time | 5k pace/mile | 400m effort |
|17 mins | 5′ 26 | 1′ 22 |
|18 mins | 5′ 45 | 1′ 26 |
|19 mins | 6′ 04 | 1′ 31 |
|20 mins | 6′ 24 | 1′ 36 |
|21 mins | 6′ 43 | 1′ 40 |
|22 mins | 7′ 02 | 1′ 45 |
|23 mins | 7′ 21 | 1′ 50 |
|24 mins | 7′ 40 | 1′ 55 |
|25 mins | 8′ 00 | 2′ 00 |
|26 mins | 8′ 19 | 2′ 04 |
|27 mins | 8′ 38 | 2′ 09 |
|28 mins | 8′ 57 | 2′ 14 |
|29 mins | 9′ 16 | 2′ 19 |
|30 mins | 9′ 36 | 2′ 24 |
|31 mins | 9′ 55 | 2′ 28 |
|32 mins | 10′ 14 | 2′ 33 |
|33 mins | 10′ 33 | 2′ 38 |
|34 mins | 10′ 52 | 2′ 43 |
|35 mins | 11′ 12 | 2′ 48 |

others on request

Any questions please see Paul Ebrey!


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One thought on “Thurs 9th: 400 metre sets

  • Paul Ebrey

    There is a typo, the set should read:

    First all do an easy 400 meters
    THEN 400 metre sets consisting of:
    1. 400 metre lap then 60 seconds rest
    2. 400 metre lap then 45 seconds rest
    3. 400 metre lap then 30 seconds rest
    4. 400 metre lap then 2 minutes rest