Our coach Matt Bidwell looking relaxed just after the 4k mark as he heads for victory in the 2016 Charlestown 10k – in a new course record 32:28, four seconds inside John Byrne’s time. (photo credit Tom Hunt)

This week’s speed session from Mayo AC coach Matt Bidwell.

Speed session for this week.

 

Warm-up (5 to 10 mins light running)

Dynamic drills

4 lots of strides

 

Then

Speed session –  8 x 3 mins off 90 secs recovery

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