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Club sessions for week 1st March

Good news that collective training is back in sight. Can’t wait for 29thMarch! In the meantime, the focus is on beginning to turn the strength and stamina from all those “easy pace” miles into something a big quicker so you can be ready for Parkruns and other races.


Session 1 : Intervals

Purpose of session – to build speed for 10k or 5k races

WU : 15 minutes, including 4 or 5 sets of strides or accelerations (~20-30s)

If targeting 10k (or longer) run 8 to 10 off 600m (approx. 2.5 to 3 minutes) at your 10k pace with 60 to 90 seconds jog recovery

If targeting 5k (e.g. Parkrun) run 4 to 6 off 600m (approx. 2 to 2.5 minutes) at a little faster than 5k pace with 60 to 90 seconds jog/walk recovery

CD : 10 minutes jogging followed by static stretches

Session 2 Tempo

Purpose : to help you pace your races so do not go out too fast

WU : 10-minute jog and 4x 50m accelerations

Efforts : 3x 1.5 miles (2.4km). First one slightly slower than 10k race pace, 2ndat 10k pace and last slightly faster than 10k race pace. 3-minute jog recovery between each.

CD : 10 minutes followed by static stretches

Enjoy and look forward to running with you again soon.

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