Track Session: High-Intensity 400m Over-Unders
Session Overview
This is a great session for developing race-pace strength, especially for 5K and 10K distances. The session is suitable to all abilities.
Main set:
6 to 12 × 400m, alternating pace every rep:
“Over” laps at 5K effort (8–9/10) – strong and controlled, but you should feel the burn.
“Under” laps at threshold or 10K effort (7–8/10) – still fast, just a touch steadier.
Recovery:
200m jog between each 400m lap.
Aim for only 5–7 seconds difference between your fast and steadier reps — the challenge is to maintain rhythm and composure even when you’re working hard.
💪 Benefits
Boosts VO₂max and aerobic capacity.
Improves ability to recover at high intensity — vital for race surges or hillier routes.
Trains both mental control and physical resilience under fatigue.
Sharpens pace awareness and helps runners manage discomfort late in races.
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.
