Warm-Up (10 min)
- 3 laps easy jog (1200m) — slightly longer warm-up for distance day
- Dynamic stretches: walking lunges, leg swings, toy soldiers
- Light strides: 2 x 100m at 60% effort
Main Workout (40 min)
- Pacing concept — explain even splits vs. positive/negative splits
- Pace practice: run 200m at target 800m pace, check time, repeat 4x
- 800m pacing run — try to hit even 200m splits (coach calls splits)
- Recovery walk (5 min)
- 1600m introduction — run at conversational pace, focus on rhythm
- Breathing techniques — belly breathing, rhythmic breathing patterns
Cool-Down (10 min)
- 2 laps easy walk
- Static stretches: IT band, hamstrings, quads, calves, hip flexors
- Hydration reminder and pacing discussion