Club sessions for week 22nd February

Warmer drier weather coming so a chance to do some faster running.

Picture this week : Ollie and James running at speed in the sunshine!


Session 1 : Intervals

Purpose of Session : develop running fitness and strength

Warm Up : 15 minutes steady, including strides and drills (see last week's for drills).

Efforts :

Sets of 2m hard, 1m jog; 1m hard; 30s jog; 30s hard; 30s jog

Fast Group : 8 - 10 sets

Middle Group : 5 - 8 sets

Improvers Group : 5 sets

Cool down : 5 minutes+ with static stretching

Session 2 : Tempo

Purpose of session : to improve your stamina

Warm Up : 15 minutes, including strides

Efforts :

Fast group : 45 minutes at 10s per km slower than normal tempo pace.

Middle Group : 3 off 10-minute efforts at tempo pace, with 2 minutes recoveries

Improvers Group : as per middle group.

Cool down : 5 minutes+ with static stretching

Have fun with them and watch out for additional training information over the next couple of weeks.

55 views0 comments

Recent Posts

See All

There may not be many races to report on this week, but Dave Musgrove took on an epic challenge in Cornwall. The route of the Endurance Life Classic Quarter follows 44 miles of the South West Coast Pa