With our Monday night speed sessions currently cancelled, WRC members have been following the sessions individually in their one-exercise-a-day quota instead.  Dad and daughter, James and Kate Watson (same household) were proudly sporting their WRC vests as they took on a 10*400m set.  They were pretty fast too, Kate’s average was around the 1:44 mark for each 400m – well done, Kate!

If you want to take on the set, just measure out 400m somewhere flat and run the 400m section 10 times, resting for the same length of time that you run.  The aim is to be 5-10% faster than your 5km pace.  Here are some guide times that you should be trying to hit…

5km pace 400m rest Leave every
18 01:20 01:20 02:40
19 01:24 01:24 02:48
20 01:28 01:28 02:57
21 01:33 01:33 03:06
22 01:37 01:37 03:15
23 01:42 01:42 03:24
24 01:46 01:46 03:33
25 01:51 01:51 03:42
26 01:55 01:55 03:51
27 02:00 02:00 04:00
28 02:04 02:04 04:08
29 02:08 02:08 04:17
30 02:13 02:13 04:26
31 02:17 02:17 04:35
32 02:22 02:22 04:44
33 02:26 02:26 04:53
34 02:31 02:31 05:02
35 02:35 02:35 05:11