As the last virtual session before we can get back to collective training sessions (hopefully), I thought it would be good to have the option to run a little quicker in the session in preparation for the "friendly competition" that we sometimes see in our groups during the sessions.
PS I'll let you work out what year and event I have got this photo from.
This week's session is similar to XC pace, i.e. about 10k pace; with an option to speed up slightly.
Purpose of Session :
Speed endurance and ability to increase pace when tiring / tired
Warm up : 10 minute jog with strides and drills
1x 5 minutes (approx. 1250m, if doing 40 min 10k)
2x 4 minutes (approx. 1000m)
3x 3 minutes (approx. 750m)
4x 2 minutes (approx. 500m)
5x 1 minute (approx. 250m)
Pace can be same throughout (10k) or speeding up slightly as the session progresses.
a) If doing all efforts at same speed, take 1 minute recovery.
b) If speeding up use HR data (HR should come down 2/3rd’s max or less), or 2-3 minutes jog between efforts; you should be able to have a conversation, even if it is with yourself!
Cool down : jogging (5 minutes+) and then do some stretches, especially quads and glutes, if did shorter efforts at speed.
Enjoy and hopefully see you on Tuesday 8th.