John, Matt, and David at Balla 10k, July 2011

Session for this week – something new!

Warm-up (5 to 10 mins light running)

Dynamic drills

4 lots of strides

Then

 

Endurance session – lactate shuttles – 3 x 1 mile alternating 400m at 5k pace/400m at marathon pace during each mile with 3 mins easy running between sets

The aim of the session is to run the efforts either side of your lactate threshold. The session can be controlled using pace as shown below:

CurrentCurrent5k paceMarathon pace
5km time10 km timeper 400mper 400m
0:30:401:03:460:02:270:02:50
0:29:511:02:030:02:230:02:45
0:29:051:00:260:02:200:02:41
0:28:210:58:540:02:160:02:37
0:27:390:57:260:02:130:02:33
0:27:000:56:030:02:100:02:29
0:26:220:54:440:02:070:02:26
0:25:460:53:290:02:040:02:22
0:25:120:52:170:02:010:02:19
0:24:390:51:090:01:580:02:16
0:24:080:50:030:01:560:02:13
0:23:380:49:010:01:530:02:11
0:23:090:48:010:01:510:02:08
0:22:410:47:040:01:490:02:05
0:22:150:46:090:01:470:02:03
0:21:500:45:160:01:450:02:01
0:21:250:44:250:01:430:01:58
0:21:020:43:360:01:410:01:56
0:20:390:42:500:01:390:01:54
0:20:180:42:040:01:370:01:52
0:19:570:41:210:01:360:01:50
0:19:360:40:390:01:340:01:48
0:19:170:39:590:01:330:01:47
0:18:580:39:200:01:310:01:45
0:18:400:38:420:01:300:01:43
0:18:220:38:060:01:280:01:42
0:18:050:37:310:01:270:01:40
0:17:490:36:570:01:260:01:39
0:17:330:36:240:01:240:01:37
0:17:170:35:520:01:230:01:36
0:17:030:35:220:01:220:01:34
0:16:480:34:520:01:210:01:33
0:16:340:34:230:01:200:01:32
0:16:200:33:550:01:180:01:30
0:16:070:33:280:01:170:01:29
0:15:540:33:010:01:160:01:28

Finish with 5 to 10 mins running as a warm-down.

Let Matt know if you have any questions.