Date |
Set |
11th May |
Combination Set – 600 metres as 400 @ 10k Pace/200 @ 5k Pace Recovery 1-minute between sets. Great for a fast finish at the end of a race or picking up pace in second half |
18th May |
Diminishing recoveries 4 x 400m with 60 second, 45 second, 30 second and 15 second easy run recoveries (400m/ 60sec; 400m/ 45sec; 400m/30sec; 400m/15sec) 2-3 minutes easy jog recovery between each set. 40 min set.
A good general set, but especially useful for 5k training. This set helps runners to cope with lactate so you can hold a faster pace during races without fatiguing. |
25th May |
No track |
1st June |
Jo Pavey workout (adapted) – 2 x 4 mins 1 min recoveries 2 x 2 mins 1 min recovery 2 mins rest 10 mins at tempo pace 3 mins rest 4 x 1 min 1 min rolling recovery. Interval and threshold combined - reps at 5k pace or quicker, save something for the tempo rep. Set completed on whistle
|
8th June |
Reverse Pyramid – in minutes 5,4,3,2,1,1,2,3,4 Recovery 1 minute between each interval. Changing gears, fastest efforts are in the middle of workout forcing you to keep pace on latter part of pyramid. Set completed on whistle
|
15th June |
Gear shifts! 1 min easy pace chatty and comfortable 3-4/10 1 min at threshold pace 7/10 1 min at 5k pace 8/10
40 mins in total. Completed on the whistle Aim helping the body to identify pace and move between them. Engages the mind. |
22nd June |
400 Relays – 400 metre repeats in pairs. Try to remain consistent, the tendency is to go off far to hard and paying the price later in the session. Teaching pace and consistency. 35 min set.
|
29th June |
No track |
6th July |
Tempo run – 3 x 10-minute blocks @ Tempo pace Recovery 3 minutes. Measure each block and try to run the same distance for each one. Pacing awareness and training the body to run comfortably hard for sustained periods. Set completed on whistle
|
13th July |
Lower and upper threshold set 6 x 3 minutes @ threshold (RPE 7/10) 4 x 2 minute @ threshold (RPE 7.5/10) should be 5 seconds per 1K faster than the 3 minutes 1 minute recoveries great for teaching how to control the pace without Lactate accumulating
|
20th July |
Alternating Pace 800m @ 10k pace, 200m jog, 300m @ 5k pace, 300m jog. Repeat for 40 mins with 2-3 mins rest between sets Aim to get slightly faster than your goal 5k and 10k paces at each repeat.
A good set for 5k and 10k race training. Increasing the pace in each rep is good training for race day as it pushes you to run faster on tiring legs.
|
27th July |
No track |
3rd aug |
Mixed set – 2 miles @ tempo pace Recovery 90 seconds followed by 4 x 300 @ VO2 Max Recovery 90 seconds. Repeat for 40 mins. Simulates how it feels to race by running hard for a sustained period before picking up the pace for the tail-end of the race
|
10th aug |
8 minutes @ threshold (RPE 7/10) 2 minutes recovery 3 x 90 seconds @ 5k pace (RPE 8/10) 1 minute recovery 3 minute walk between sets. 40 min set. Great for teaching the body how to run at different paces
|
17th aug |
VO2 Set - 300 metre reps with 100 walk/jog recoveries. Coping with lactate on short recoveries and engages fast twitch muscles 35 min set.
|
24 aug |
Pyramid Set – in minutes 1,2,3,4,5,4,3,2,1 Recovery 1 minute between each interval. Changing gears, fastest efforts are at front and back of workout forcing you to work hard when tired. Set completed on whistle
|
31 aug |
400m repeats. As many 400s as you can in 35 mins, with up to 2 mins recovery
|
7 sept |
6 minutes @ threshold (RPE 7/10) 2 minutes easy (RPE 4/10) 6 minutes as 1 minute @ 3k pace/1 minute @ threshold 3 minute walk between sets – 40 min set. Great for teaching the body how to deal with lactate accumulation
|
14th sept |
Foxes & Hounds – 90 seconds in one direction 1-minute recovery then 90 seconds in the other direction 1-minute recovery. A great way to see if you are improving against yourself or other runners.
|
21st sept |
Up & down pyramid – in minutes alternating hard and easy 1-1, 2-2, 3-3 1-minute recovery then 3-3, 2-2, 1-1 1-minute recovery then 1-1, 2-2, 3-3 all hard efforts at VO2 Max. Teaches body to cope with Lactate accumulation. Set completed on whistle
|
28th Sept |
Saltin Fartlek – 3 minutes hard 1 minute easy. A variation on fartlek adding sustained efforts at VO2 max effort with a short recovery stressing both aerobic and anaerobic systems
|
5 oct |
400 Relays – 400 metre repeats in pairs. Try to remain consistent, the tendency is to go off far to hard and paying the price later in the session. 35 mins.
|