During the lockdown Matt will send through 2 sessions each week – one for speed and one for threshold/endurance. Members can then decide what they want to do each week: threshold session on the Tuesday and the speed session on the Thursday (or vice versa).

Threshold session for this week. These sessions are great to work on general endurance.

Warm-up (5 to 10 mins light running)

Dynamic drills

4 lots of strides

Then

 

Endurance session – 4 x 2km off 75 secs recovery

The aim is to run these at threshold intensity (upper zone 2 / top of zone 2). So don’t let the HR drift into zone 3 – cap your effort at top of zone 2.

For people not using heart rate – use pace chart below for estimate of threshold pace per 320m lap: Threshold

Current 5kCurrent 10kThresholdThreshold
Pace per milePace per km
0:30:401:03:4610:1206:22
0:29:511:02:0310:0006:15
0:29:051:00:2609:4406:05
0:28:210:58:5409:3205:58
0:27:390:57:2609:1605:47
0:27:000:56:0309:0405:40
0:26:220:54:4408:5205:32
0:25:460:53:2908:4005:25
0:25:120:52:1708:2805:18
0:24:390:51:0908:2005:13
0:24:080:50:0308:0805:05
0:23:380:49:0108:0005:00
0:23:090:48:0107:4804:53
0:22:410:47:0407:4004:47
0:22:150:46:0907:3204:43
0:21:500:45:1607:2404:37
0:21:250:44:2507:1604:32
0:21:020:43:3607:0804:27
0:20:390:42:5007:0004:23
0:20:180:42:0406:5204:17
0:19:570:41:2106:4404:13
0:19:360:40:3906:4004:10
0:19:170:39:5906:3204:05
0:18:580:39:2006:2804:03
0:18:400:38:4206:2003:58
0:18:220:38:0606:1603:55
0:18:050:37:3106:1203:53
0:17:490:36:5706:0403:48
0:17:330:36:2406:0003:45
0:17:170:35:5205:5603:43
0:17:030:35:2205:5203:40
0:16:480:34:5205:4403:35
0:16:340:34:2305:4003:33
0:16:200:33:5505:3603:30
0:16:070:33:2805:3203:28
0:15:540:33:0105:2803:25

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

SPEED session:

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:

5k10k1m pace800m Pace400m Pace
  Per 400mPer 400mPer 400m
0:30:401:03:4602:2202:1702:12
0:29:511:02:0302:1802:1302:09
0:29:051:00:2602:1402:1002:06
0:28:210:58:5402:1102:0702:03
0:27:390:57:2602:0802:0402:00
0:27:000:56:0302:0502:0101:57
0:26:220:54:4402:0201:5801:54
0:25:460:53:2901:5901:5501:51
0:25:120:52:1701:5601:5201:48
0:24:390:51:0901:5401:5001:46
0:24:080:50:0301:5201:4801:44
0:23:380:49:0101:5001:4601:42
0:23:090:48:0101:4801:4401:40
0:22:410:47:0401:4601:4201:38
0:22:150:46:0901:4401:4001:36
0:21:500:45:1601:4201:3801:34
0:21:250:44:2501:4001:3601:32
0:21:020:43:3601:3801:3401:30
0:20:390:42:5001:3601:3301:29
0:20:180:42:0401:3501:3201:28
0:19:570:41:2101:3301:3001:27
0:19:360:40:3901:3201:2901:26
0:19:170:39:5901:3101:2801:25
0:18:580:39:2001:3001:2701:24
0:18:400:38:4201:2801:2501:22
0:18:220:38:0601:2701:2401:21
0:18:050:37:3101:2601:2301:20
0:17:490:36:5701:2501:2201:19
0:17:330:36:2401:2301:2001:17
0:17:170:35:5201:2201:1901:16
0:17:030:35:2201:2101:1801:15
0:16:480:34:5201:2001:1701:14
0:16:340:34:2301:1901:1601:13
0:16:200:33:5501:1801:1501:12
0:16:070:33:2801:1701:1401:11
0:15:540:33:0101:1601:1301:10

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