Speed session
Speed session for this week.
Warm-up (5 to 10 mins light running)
Dynamic drills
4 lots of strides
Then
Speed session – 2 x 1 mile off 120 secs recovery then 2 x 800m off 90 secs recovery finishing with 2 x 400m off 60 secs recovery. A total of 6 efforts covering 5.6km.
Intensity for the efforts are shown below (pace per 400m) – and up into zone 3 during each effort if using heart rate. The idea is to get slightly quicker as the efforts get shorter:
| 5k | 10k | 1m pace | 800m Pace | 400m Pace |
| Per 400m | Per 400m | Per 400m | ||
| 0:30:40 | 1:03:46 | 02:22 | 02:17 | 02:12 |
| 0:29:51 | 1:02:03 | 02:18 | 02:13 | 02:09 |
| 0:29:05 | 1:00:26 | 02:14 | 02:10 | 02:06 |
| 0:28:21 | 0:58:54 | 02:11 | 02:07 | 02:03 |
| 0:27:39 | 0:57:26 | 02:08 | 02:04 | 02:00 |
| 0:27:00 | 0:56:03 | 02:05 | 02:01 | 01:57 |
| 0:26:22 | 0:54:44 | 02:02 | 01:58 | 01:54 |
| 0:25:46 | 0:53:29 | 01:59 | 01:55 | 01:51 |
| 0:25:12 | 0:52:17 | 01:56 | 01:52 | 01:48 |
| 0:24:39 | 0:51:09 | 01:54 | 01:50 | 01:46 |
| 0:24:08 | 0:50:03 | 01:52 | 01:48 | 01:44 |
| 0:23:38 | 0:49:01 | 01:50 | 01:46 | 01:42 |
| 0:23:09 | 0:48:01 | 01:48 | 01:44 | 01:40 |
| 0:22:41 | 0:47:04 | 01:46 | 01:42 | 01:38 |
| 0:22:15 | 0:46:09 | 01:44 | 01:40 | 01:36 |
| 0:21:50 | 0:45:16 | 01:42 | 01:38 | 01:34 |
| 0:21:25 | 0:44:25 | 01:40 | 01:36 | 01:32 |
| 0:21:02 | 0:43:36 | 01:38 | 01:34 | 01:30 |
| 0:20:39 | 0:42:50 | 01:36 | 01:33 | 01:29 |
| 0:20:18 | 0:42:04 | 01:35 | 01:32 | 01:28 |
| 0:19:57 | 0:41:21 | 01:33 | 01:30 | 01:27 |
| 0:19:36 | 0:40:39 | 01:32 | 01:29 | 01:26 |
| 0:19:17 | 0:39:59 | 01:31 | 01:28 | 01:25 |
| 0:18:58 | 0:39:20 | 01:30 | 01:27 | 01:24 |
| 0:18:40 | 0:38:42 | 01:28 | 01:25 | 01:22 |
| 0:18:22 | 0:38:06 | 01:27 | 01:24 | 01:21 |
| 0:18:05 | 0:37:31 | 01:26 | 01:23 | 01:20 |
| 0:17:49 | 0:36:57 | 01:25 | 01:22 | 01:19 |
| 0:17:33 | 0:36:24 | 01:23 | 01:20 | 01:17 |
| 0:17:17 | 0:35:52 | 01:22 | 01:19 | 01:16 |
| 0:17:03 | 0:35:22 | 01:21 | 01:18 | 01:15 |
| 0:16:48 | 0:34:52 | 01:20 | 01:17 | 01:14 |
| 0:16:34 | 0:34:23 | 01:19 | 01:16 | 01:13 |
| 0:16:20 | 0:33:55 | 01:18 | 01:15 | 01:12 |
| 0:16:07 | 0:33:28 | 01:17 | 01:14 | 01:11 |
| 0:15:54 | 0:33:01 | 01:16 | 01:13 | 01:10 |
Finish with 5 to 10 mins running as a warm-down.
Let Matt know if you have any questions.