Continuing the consolidation and specific endurance work at Stadio delle Palme. Today's track session featured a 10x400m interval workout split into two sets of 5 repetitions, designed to adapt the body to maintaining the target pace effortlessly while keeping biomechanics fluid and economical.
Guided by coach Francesco Guglielmino, the core goal was to internalize the target pace of 1:20 per lap (3'20"/km) purely by feel, without checking splits during the execution. The focus remained on relaxed mechanics and utilizing walking recoveries to clear fatigue efficiently.
Breakdown of Repetitions The recorded splits for each interval on the track:
Set 1:
1st 400m: 1:19 (Pace: 3'17"/km) | Avg HR 157 bpm
2nd 400m: 1:19 (Pace: 3'17"/km) | Avg HR 157 bpm
3rd 400m: 1:19 (Pace: 3'17"/km) | Avg HR 158 bpm
4th 400m: 1:18 (Pace: 3'15"/km) | Avg HR 157 bpm
5th 400m: 1:17 (Pace: 3'12"/km) | Avg HR 157 bpm
Set 2:
6th 400m: 1:15 (Pace: 3'07"/km) | Avg HR 151 bpm
7th 400m: 1:19 (Pace: 3'17"/km) | Avg HR 156 bpm
8th 400m: 1:16 (Pace: 3'10"/km) | Avg HR 157 bpm
9th 400m: 1:18 (Pace: 3'15"/km) | Avg HR 156 bpm
10th 400m: 1:18 (Pace: 3'15"/km) | Avg HR 157 bpm
Recovery intervals (2 minutes walking between reps, 5 minutes between sets) provided full heart rate recovery, holding cardiovascular effort extremely steady between 151 and 158 bpm across all efforts. The standout takeaway was the total control throughout the session: 4,000 meters of quality volume completed with subtle negative splits, finishing the final repetition with full energy and light stride execution.
Coach's Insights
"Today's session builds directly on previous workouts, aiming to develop specific endurance and solidify a steady, natural pace with short recovery intervals."
Francesco Guglielmino, Coach