Back to training - speed endurance

Great session last night. 16x200m, 30 second recovery, target 37/38 seconds for each run.
The goal of the session is to raise the heart rate to a high tempo, giving it just enough time to recover slightly then pushing it again.
Through the winter we have been doing these runs at 40 seconds, so 37/38 represents a considerable speed increase. This is training the body to go at 5 minute mile pace for just over 2 miles. Quality stuff.

The first run is always the hardest to get right and I led off with a 34 second 200. Much too fast! and everyone in the group felt it. However with that as a marker we were able to judge the rest just right. averaging high 37, low 38s for the next 14 reps. The last one is always a bit of a sprint. £ of the group cranked it round it about 34, I did a fairly comfortable 36 - but was glad we were only doin 16.