600m festive relays

Tuesday 17th December 2019, 7:00:pm

Speedwork
Track
Manchester Regional Arena
Rowsley Street
Sportcity
Manchester
M11 3FF
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This is a 30-minute session, where you need to partner up with someone of a similar ability.

The session consists of 600-metre efforts, followed by 200-metres of walk/jog recovery. (i.e. One-and-a-half laps of effort, followed by half-a-lap recovery.)

Complete as many sets as you can in the 30 minutes.

Partner 1

  • 600m efforts start at the line and end at the 200m mark at the far corner.
  • 200m recovery walk/jog starts at the 200m mark and ends at the line.
  • Completes their 200m recovery during the time it takes Partner 2 to complete their 600m effort.

Partner 2

  • 600m efforts start at the 200m mark at the far corner and end at the line.
  • 200m recovery walk/jog starts at the line and ends at the 200m mark.
  • Completes their 200m recovery during the time it takes Partner 1 to complete their 600m effort.

Session format

For these alternative speedwork sessions, you will need some sort of timing device and some landmarks to run between, such as trees, park benches, etc. The sessions have times for which you should aim to run between these two markers. As part of your warm up, make a mental note of your starting landmark then time yourself doing an easyish run/jog for the stated time: whichever landmark you get when the time has elapsed is your end marker. Use these two markers for the rest of the session.

As always, please remember to stay mindful of your health and safety and that of those around you.