Mayo AC Quarterly speed check!

Masters Indoors Nenagh Olympic Stadium 2008: Christy O’Malley in shot putt action

Matt’s Quarterly speed check!

 

Warm-up (5 to 10 mins light running)

Dynamic drills

4 lots of strides

 

Then

 

Start with 10 mins continuous running at threshold pace (upper zone 2 or if people aren’t sure then run at your 60 minute pace – a pace you could sustain for 60 minutes).

 

Then 3 to 4 minutes full recovery.

 

Then it’s a 3km time trial. Runners should know their 5km pace so the idea is to try and run at a slightly quicker pace for the 3km. If you were racing this and going for a time you could probably run around 5 to 10 seconds per km quicker than your 5km pace over 3km – but I wouldn’t get too caught up on this. Give it a good effort and if you can run at 5km pace, or slightly quicker then that’s a great. Remember to keep a record of your time to compare to the last time we did this session at the end of December.

 

Finish with 10 minutes of easy running as a cool-down.

 

Let Matt know if you have any questions!