The Challenge: 2 Blocks of continuous 400m loops.
This session is all about "The Float." We aren't looking for all-out sprints; we’re looking for gear changes. By breaking the workout into two sets, we ensure that everyone—from the front-runners to the beginners—can maintain their form and hit their target paces without "blowing up" halfway through.
The Session Layout
- Warm-up: 10–15 mins easy jogging + dynamic drills and "strides" to wake up the legs.
- Block 1: 4 to 8 laps of continuous Over-Under (depending on ability).
- The Reset: 400m very slow walk/jog (approx. 3–4 minutes) to clear the lungs.
- Block 2: Repeat Block 1.
- Cool Down: 5 mins easy jog and social stretch.
The Pacing: "Finding the Gap"
You will alternate 400m (1 lap) fast with 400m (1 lap) steady.
- The Over (400m): Just under 5K Goal Pace. It should feel "strong and tall."
- The Under (400m): Your Tempo Pace. This is a "supportive" speed—not a slow jog, but a rhythmic effort where you control your breathing.
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.
