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.