If you want to do some training to build up your running fitness and speed, and cannot join us on Tuesday evening, here is a session for you to try.
Warm up for at least ten minutes and include 3 sets of approximately 30 seconds "strides" focusing on form. Finish warm up with some drills: high knees, heel flicks and skipping.
Efforts :
3x 1000m at 10k pace
3x 600m at 5k pace
Recoveries should be about 60 to 90 seconds between each rep, and keep moving, even if it's only walking (it helps remove lactate build-up).
Cool down: jog for at least five minutes and do some static stretches to finish.