| 5th March | 400m repeats A staple for all runners from mile to marathon!
This session focus is on 10k-half marathon pace with lots of half marathons coming up in the calendar:
400m efforts at 10k-half marathon pace
200m active recovery
35min set | James |
| 12th Mar | Odds and Evens 800m easy warm up then 8 laps as follows:
odd laps (1,3,5,7) run at 10k pace
even laps (2,4,6,8) run at 5k pace
90 seconds recovery between each lap
400m cool down
40 min set | Joan |
| 19th Mar | Yasso 800s Developed by Bert Yasso as part of a marathon training plan it is designed to recreate your target marathon pace on the track in 800m efforts. e.g.:
3 hour marathon = 3 minutes for 800m effort
3:30 marathon = 3:30 minutes
4:00 = 4:00 minutes
5:00 = 5:00 minutes
And everything in between
The intention is to try and complete every Yasso at your intended pace so if you are heading for a 4 hour marathon you need to complete each lap in 2 minutes.
Recovery is 1-2 mins between each 800m.
40 min set
* if you aren't training for a marathon, you can still come along! | James |
| 26th Mar | Combination set 600m to be broken down as:
400m @10k pace
200m @5k pace
200m recovery
repeat for 35mins
A good set for working on a fast finish or for picking up the pace in the second half of a race. | Jules |
| 2nd Apr | 400m repeats A staple for all runners from mile to marathon!
This session focus is on 10k-half marathon pace with lots of half marathons coming up in the calendar:
400m efforts at 10k-half marathon pace
200m active recovery
35min set | Jules |
| 9th Apr | KM REPEATS Effort should be equal to or slightly quicker than your 5 k PB. 2.5 laps of the track. Recovery will be the time it takes to walk the 200 metres back to the start line. 35 min set | James |
| 16th Apr | Fartlek Pyramid 2mins @5k pace
2mins easy run
3mins @10k pace
2mins easy run
4mins @half marathon pace
2mins easy run
4mins @half marathon pace
2mins easy run
3mins @10k pace
2mins easy run
2mins @5k pace
400m cool down lap
As this is a fartlek set, all activity should be running (so the 2mins easy should be easy pace run, not walking) | Joan |
| 23rd Apr | PYRAMID SESSION 38 Min set. on the whistle.
Efforts will be 2, 4, 6, 8, 6, 4, 2 min.
Recovery will be 1 Min between efforts.
Efforts at 5 k pace with the aim to keep them consistent.
Recovery to be walked or slow jog depending on your personal choice
8/10 effort | James |
