Club Session for w/c 1st February

The difference between an "Interval" and a "Repetition" session:

It’s all about the recovery time compared to the effort time. Longer recoveries also enable higher intensity for the effort. More on this to follow in a future blog.

Yes, I do have an Engineering Calculation pad with squares!

NB Please check the H&S and Sessions Guidance, in "Virtual Club sessions for this week" Blog, 11th January.


Suitable for all standards. They are both time based this week.

Session 1 : “Longer Efforts Interval”

Purpose of session : – build stamina, increase VO2 max (for those who know what that is).

Warm up : run for 10-15 minutes at steady pace including three sets of 30-second strides and some mobility drills, e.g. high knees.

Efforts :

2 to 4 sets of 2x 5 minutes at your 5k race pace (see table below) with 1 minute recovery between efforts, and 3 minutes recovery between sets (I suggest jogging to keep warm)

Faster runners should do the higher number of sets.

Cool down : run for 10 to 15 minutes “easy” pace and do some static stretches to aid recovery, especially those for calf muscles, hamstrings, quads and glutes.

Session 2 : “Shorter Tempo Efforts Run”

Purpose of session : – build stamina, ability to hold the pace for a while

NB Tempo should be run at a pace just a bit slower than your 10k race pace.

Warm up : run at steady pace for 10 minutes and after 5 minutes include 3 sets of strides (about 30 seconds each)

Efforts :

  • 2 to 4 efforts of 10 minutes at about 10k race pace with 90 seconds jog recovery between efforts.

Cool down : as per Session 1

Have fun with them and stay healthy.

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