Mayo AC at Connacht Cross Country Loughrea Jan 2008, l-r Josephine Macken (former club secretary) Noreen McManamon 3rd senior women, Angela O’Connor, Ann Murray RIP

Two-part session for this week.

Warm-up (5 to 10 mins light running)

Dynamic drills

4 lots of strides

Then

Speed session –  5 x 3 mins off 90 secs recovery

Intensity for the 3 mins is as per below or attached (I have given pace per km and 400m):

5k10kPace per kmPace per 400m
0:30:401:03:4605:5502:22
0:29:511:02:0305:4502:18
0:29:051:00:2605:3502:14
0:28:210:58:5405:2802:11
0:27:390:57:2605:2002:08
0:27:000:56:0305:1302:05
0:26:220:54:4405:0502:02
0:25:460:53:2904:5801:59
0:25:120:52:1704:5001:56
0:24:390:51:0904:4501:54
0:24:080:50:0304:4001:52
0:23:380:49:0104:3501:50
0:23:090:48:0104:3001:48
0:22:410:47:0404:2501:46
0:22:150:46:0904:2001:44
0:21:500:45:1604:1501:42
0:21:250:44:2504:1001:40
0:21:020:43:3604:0501:38
0:20:390:42:5004:0001:36
0:20:180:42:0403:5801:35
0:19:570:41:2103:5301:33
0:19:360:40:3903:5001:32
0:19:170:39:5903:4801:31
0:18:580:39:2003:4501:30
0:18:400:38:4203:4001:28
0:18:220:38:0603:3801:27
0:18:050:37:3103:3501:26
0:17:490:36:5703:3301:25
0:17:330:36:2403:2801:23
0:17:170:35:5203:2501:22
0:17:030:35:2203:2301:21
0:16:480:34:5203:2001:20
0:16:340:34:2303:1701:19
0:16:200:33:5503:1501:18
0:16:070:33:2803:1301:17
0:15:540:33:0103:1001:16

Then to finish 10 mins of continuous 20 secs hard / 40 secs recovery and then keep repeating that pattern. You will get 10 fast efforts and 10 recovery efforts completed in the 10 mins. The efforts should be fast and in control and working on good running biomechanics. Head up/shoulders relaxed/everything moving up and down and no side-to-side! Effort level around 85 to 90% for each 20 second effort – the next level up from strides.

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