Upping the tempo

Tuesday morning, excellent yoga session with my resident yogi, Liz. Plenty of leg focus. I've been slacking recently on the stretching front, so good to get back to it.
In the evening its down to the track. 12x400m 1 min recovery. target time 78 seconds. That's 2 seconds quicker than we have been running all winter. Two seconds doesn't sound like much, but its approaching 10 meters in distance. Started with a 77, which was a bit quick and made a big difference later on. Most laps were in 78/79 although a few slipped to 80. The last one was 76, which was pleasing.

We had a new athlete start tonight. Half marathon PB of 1.39 and relatively new to running. Tony noticed he was struggling over the first 2 400s so he switched him to just running 200s with us. This was a good plan as it gave Peter a longer rest, but still gave him the feel of the pace we were running at.
It shows how important it is to adjust the session to the athlete - no prizes for driving them into the ground.