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.