My killer session – Dame Kelly Holmes

Dame Kelly Holmes claims there were lots of ‘killer’ sessions that she used to complete as an elite middle-distance runner but recalls one particularly challenging workout that she did on a regular basis.

“It was 2x4x200m with five minutes recovery between sets and 20 seconds recovery between reps. It was so hard, because it was always at race pace or quicker with limited recovery. Therefore, lactic acid build-up was a given,” reflects Holmes.

She also found this particular training session to be a useful marker in relation to her present racing form. “It was a good guide to what I was going to be able to run for 800m, in particular,” Holmes says. “I would judge my form on the rep times for the 200s and if I could stick to the recovery, that was a good indicator of fitness. I would do it at least once or twice a month, mainly on my own, just with my coach timing me. It was a training session where I had to keep really focused.”

Such was the build-up that Holmes admits that she would feel apprehensive and sick before the session and either chuffed or disappointed afterwards depending on the times she hit and how she felt. It also had the power to give her a lot of confidence ahead …

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