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Training Diary: Track Speed Session (400/800/1200/1mile/1mile/800)

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Rob Murray

Rob is a self confessed running geek, obsessed with all things related to the sport, whether road, track or triathlon.
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Ok, let’s just get this out of the way… I LOVE TRACK SESSIONS!

Even though the thought of doing it gives me butterflies, once you’re on that track it’s brilliant.

No thinking which way to go. No meandering down streets trying to make up the distance. No curbs to trip over, roads to cross or lampposts to watch out for. Just 100%, pure, unadulterated running. As I often say, I also like the buzz of the athletics track on a Tuesday evening, with the kids practising their javelin and high jump in the middle and sprinters going through their drills on the track’s outer lanes, it’s a hive of positive activity.

The Session

I arrived with just enough time to do a quick 1km warm up which was much needed as it was freezing! Then the repeats began; 400 metres / 800 / 1200 / 1 mile / 1 mile / 800. The aim of these speed sessions is to run each repeat at a consistent pace, as you’re training your body to run at this slightly faster than usual speed, over the same length of time or total distance as a race. So rather than doing a really fast 400 metres, then a slow 800 etc, keep it all the same speed with a bit of a kick perhaps on the final lap.

This was all led by the coach so I forgot to make a note of the recovery time between each rep (too busy gasping for breath), but it was approximately 90 seconds.


Distance: 1.5km warm up, 6.4km main session, 0.7km warm down
Time: 23.04
Average pace: 3:34/km

Author: Rob Murray

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