Club session w/c 23rd November




This week's session is a pyramid, and you have the option of a Mayan pyramid, instead of an Egyptian.


Purpose of the Session

Speed endurance


Warm-up

10 minutes+ jog including strides and ending with some drills


Efforts: all at 10k pace

  • 1 minute effort, 1 minute recovery

  • 2 minutes effort, 1 minute recovery

  • 3 minutes effort, 1 minute recovery

  • 4 minutes effort, 1 minute recovery

  • 5 minutes effort, 1 minute recovery

  • Optional 5 minute effort, 1 minute recovery

  • 4 minutes effort, 1 minute recovery

  • 3 minutes effort, 1 minute recovery

  • 2 minutes effort, 1 minute recovery

  • 1 minute effort, 1 minute recovery

Jog for 3 to 5 minutes cool down, stretches


Hopefully this is the penultimate "virtual" session.

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