Track Session at Bath 400m Over-Unders - 18/11/2026 Overview

Bath Track: 400m Over / 400m Under (Float Intervals)

Format: 800m continuous effort (1 fast lap + 1 steady lap), followed by a 1-lap recovery

Suitability: Open to all paces, from first-timers to regular track runners

What’s the Goal?

In distance running, this is often called an Over/Under or Lactate Float workout.

By running one lap slightly faster than normal and immediately transitioning into a steady lap without stopping, you teach your body how to recover and clear fatigue while still moving. It builds confidence, stamina, and teaches you how to settle your breathing during a race after a surge or a hill.

Pacing Guidelines (The "Traffic Light" Rule)

The secret to enjoying this session is discipline on the first lap. Think of it in gears:

Lap 1: The "Over" (Fast & Tall)

Effort: Just under your 5k race pace (or an 8/10 effort).

Feel: Controlled and smooth—not a sprint. You should feel brisk and upright, with good arm drive, but never flailing or gasping by 300m.

Lap 2: The "Under" (Steady "Float")

Effort: Around your 10k to half-marathon pace (or a 6.5–7/10 effort).

Feel: Dial it back about 10–15% from the first lap. Keep moving smoothly, drop your shoulders, shake out your hands, and focus on deep, rhythmic breathing. Do not stop or shuffle—settle into a relaxed cruising speed.

Lap 3: The Recovery (Full Reset)

Effort: Walking or very gentle jogging (1–2/10 effort).

Feel: A complete 400m reset to let your heart rate come right down before the next set.

The Workout Structure

Warm-Up (15 mins): Easy jog, gentle dynamic stretches, and 2 relaxed 60m strides to wake up the legs.

Main Set (3 to 5 Repetitions):

400m Over: 1 lap brisk (5k effort)

400m Under: 1 lap steady float (10k/half-marathon effort)

400m Recovery: 1 full lap easy walk/jog

Cool-Down (10 mins): Gentle jog and stretching.

Choose Your Level

Pick the tier that fits where your running is this week:

Track Starters / Building Base:

3 Reps (2.4 km of work). Take the entire 400m recovery as a walk so you start every set feeling fresh.

Intermediate / Regular Runners:

4 Reps (3.2 km of work). Walk the first 100m of recovery, then gently jog the remaining 300m.

Advanced / High Mileage:

5 Reps (4.0 km of work). Keep an active, very slow jog for the full 400m recovery.

Why track sessions are so good ✅

Great for pace control — you learn what different efforts actually feel like

Helps you run with better form (posture, cadence, relaxed shoulders)

Builds speed endurance for 5K/10K and improves confidence at faster paces

Safe, measured environment for quality running — you choose the intensity and we’ll guide it

All abilities welcome — whether you’re a sub-20-minute 5K or building up your speed from the 30 plus minute mark. See you down the track! 💪🚀

To cover the costs of the track, we are offering this session to Somer AC members at a charge of just £3. Non-members are welcome to attend at a cost of £4 each.

We have use of the outdoor track from 20:00-21:00.

Everyone aged 12 and over is welcome, regardless of pace—for many this may be a first experience, so come along and join us!

We will be meeting at 1945 for a 2000 start.