Another mild night at Dickson oval last Thursday, and twenty-one runners attended training, including first-timers Katie and Eloise.
After our two big laps warmup and stretching, we ran 3 lots of one-km runs with a 600 jog between each.
I called the kms "Pace Variation Practice" (PVP) because we ran them as follows -
a 200m stride (40% effort), then
a 100m float (25% effort),
400m fast (90% effort),
a 100 float, and
a 200m sprint (95% effort) to finish.
I let the "sprinters" in the group skip the middle km. Which they appreciated and can show their appreciation by turning up again next week!
Colin raced away from everyone else and seems to be almost fit. Sunday from a back mark will sort him out.
The session was voted a success and I plan to repeat it next Thursday.
.
After our two big laps warmup and stretching, we ran 3 lots of one-km runs with a 600 jog between each.
I called the kms "Pace Variation Practice" (PVP) because we ran them as follows -
a 200m stride (40% effort), then
a 100m float (25% effort),
400m fast (90% effort),
a 100 float, and
a 200m sprint (95% effort) to finish.
I let the "sprinters" in the group skip the middle km. Which they appreciated and can show their appreciation by turning up again next week!
Colin raced away from everyone else and seems to be almost fit. Sunday from a back mark will sort him out.
The session was voted a success and I plan to repeat it next Thursday.
.
