Day 4
Pacing

Day 4 Overview:

In today's lesson, we delved into the critical aspect of pacing in the context of a 2km time trial, underscoring its paramount importance in optimizing performance and achieving personal bests. Emphasizing the delicate balance between starting conservatively and strategically increasing pace, the lesson highlighted the significance of understanding one's individual limits and race objectives. We explored the physiological and psychological aspects of pacing, discussing the adverse effects of starting too fast and the benefits of finishing strong.

Simple Step to Improve Posture

Know Your Goal Pace:

Familiarize yourself with your target pace per kilometer, ensuring a clear understanding of the speed required to achieve your desired finish time.

Avoid Starting Too Fast:

Resist the urge to begin the 2km time trial at an excessively fast pace, as this can lead to early fatigue and compromise overall performance.

Finish Strong in the Final 600m:

Strategically reserve energy for a powerful finish in the last 600 meters, aiming for an acceleration that makes this segment the fastest of the entire race.

Today’s Session Focus

Today complete the following session (ideally with someone filming the main part of the session:

• 5-minute Warm Up Jog

• Stretch

• 4-times 80m Strides @ 80% max pace

• 4-times 400m with at your goal 2km time trial pace with a 90 second recovery between sets

• 5-minute Cool Down Jog