June 23 Speed session

That synching feeling- Irishtown 8k 2015: Sean Murphy and Norah Newcombe in mid race action over the hills







This week’s session from Matt Bidwell:

Session details for this week – note same session at both Castlebar and Claremorris:

Warm-up (5 to 10 mins light running)

Dynamic drills

4 lots of strides


Speed session –  12 x 400m off 75 secs recovery (use column 3 below and should be hitting HR zone 3 as you work through the session):

Pace file:1592906062834_Pace