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My killer session – Julian Goater
- Updated: May 10, 2016
In 1981, Julian Goater won the English National cross country title by almost two minutes and finished fourth in the World Cross Country Championships, before going on to claim bronze over 10,000m in the 1982 Commonwealth Games.
His 5000m and 10,000m PBs of 13:15 and 27:34 rank him in the UK all-time top 10 today.
Here, he tells AW how he did it.
On the eve of a key event
In the final build-up toward a big race, I found it much more beneficial to do either a regular session (eg, 10x400m or 6x600m, but not absolutely flat out), or 2x1km or one mile flat-out time-trial efforts with full (5-6min) recovery. Therefore, if I had been doing 10-12x400m in 59-60 seconds, I would be very happy to do just 10x400m in 62-63 seconds, cruising and feeling very comfortable.
Similarly, if I had been doing 6x600m in 89-90 seconds, I would find it useful to adapt the session to 6x600m, but going through 400m in 65 seconds and then running sub-30 for the final 200m.
The …
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