4th September

Mile Repeats 

Run the mile at slightly quicker than your target race pace. 

(e.g. for a 8mm parkrun to get a PB, try and run your miles around the track at 7.45mm)

Aim for 4 reps (4 miles) with 60 seconds static recovery (not in lanes 1-3 while recovering!), maintaining a constant pace for each rep 

40 mins set

Bernice

11th September

Pyramids  

For this set, your timed effort and active recovery time are the same.

Efforts at 5k pace or faster 8/10 RPE

30 secs/30 secs 

1 min/ 1 min 

2 mins/ 2 mins 

3 mins/ 3 mins 

4 mins/ 4 mins 

3 mins/ 3 mins 

2 mins/ 2 mins 

1 min/ 1 min 

30 secs / 30 secs 

(34 mins)

All on the whistle.

By increasing the effort, your stamina will also increase!

Joan

18th September

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!

25th September

1 lap WU 

4 sets of 30/45/60/45/30 secs hard effort with double time walk recovery with 2 mins easy jog in between sets 

1 lap CD

Bernice

2nd October

TBC

9th October

Mixed Intervals 

5 x (2 mins effort/ 1 min active recovery) 

2 mins static rest                 

5 x (1 min effort/ 30 secs active recovery)        

2 mins static rest        

5 x (30 secs effort/ 15 secs active recovery) 

end with a recovery lap

Efforts at 5k pace or faster/ RPE 8/10

A short, sharp session. 

The quick bursts of effort followed by short rests will increase your VO2max enabling you to accelerate your fitness. Suitable for all race distances or just for fun!

Joan