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.