Warmer drier weather coming so a chance to do some faster running.
Picture this week : Ollie and James running at speed in the sunshine!
Sessions
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.