Only 3 weeks before we return to collective training, (hopefully) on the grass track at Deer Park school. As preparation for that, this week’s interval session is a “much-loved” session for the track – a pyramid. To balance that out, the tempo run this week is a 5k, as preparation for the return of Parkruns and other races.
Sessions
NB see Blog w/c 11th January for guidance on sessions and your health and safety.
Session 1 : "Pyramid" Intervals
Purpose of session – to develop capability to deliver speed in short bursts when fatigued after a series of longer efforts, as at the end of a race. It also has the pyschological benefit of getting over the "hump" and knowing the efforts are reducing.
WU : 10-15 minutes jogging and drills
Efforts:
Fast group : 2 sets of pyramid : 400m, 800m, 1200, 800m, 400m with 60s, 90s, 120s, 90s, 60s recoveries, resp.
Middle group : 1 set of pyramid : 200m, 400m, 800m, 1200, 800m, 400m, 200m with 45s, 60s, 90s, 120s, 90s, 60s, 45s recoveries, resp.
Improvers group : 1 set of pyramid : 400m, 800m, 1200, 800m, 400m with 60s, 90s, 120s, 90s, 60s recoveries, resp.
CD : 10 minutes jogging followed by static stretches
Session 2 "Parkrun" Tempo
Purpose : to help you with preparation for return to running Parkruns
WU : at least one mile and include 2 sets of strides
Effort : 5k effort at tempo or quicker (your choice)
CD : 10 minutes followed by static stretches
Enjoy and look forward to running with you again soon.
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