Session details from Matt Bidwell*:

Warm-up (5 to 10 mins light running)

Dynamic drills

4 lots of strides

Then:

Speed session –  6 x 1km off 105 secs recovery (should be hitting HR zone 3)

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

5k10kPace per km
0:30:401:03:4605:55
0:29:511:02:0305:45
0:29:051:00:2605:35
0:28:210:58:5405:28
0:27:390:57:2605:20
0:27:000:56:0305:13
0:26:220:54:4405:05
0:25:460:53:2904:58
0:25:120:52:1704:50
0:24:390:51:0904:45
0:24:080:50:0304:40
0:23:380:49:0104:35
0:23:090:48:0104:30
0:22:410:47:0404:25
0:22:150:46:0904:20
0:21:500:45:1604:15
0:21:250:44:2504:10
0:21:020:43:3604:05
0:20:390:42:5004:00
0:20:180:42:0403:58
0:19:570:41:2103:53
0:19:360:40:3903:50
0:19:170:39:5903:48
0:18:580:39:2003:45
0:18:400:38:4203:40
0:18:220:38:0603:38
0:18:050:37:3103:35
0:17:490:36:5703:33
0:17:330:36:2403:28
0:17:170:35:5203:25
0:17:030:35:2203:23
0:16:480:34:5203:20
0:16:340:34:2303:17
0:16:200:33:5503:15
0:16:070:33:2803:13
0:15:540:33:0103:10

Reeling in the years- Balla 23rd 10k Road Race/Walk, sponsored by Western Farming Development Co-Op Society Balla, 1st place men’s winner Matt Bidwell (GCH/Fitness Analytics) Photo © Ken Wright Photography 2015. Brendan Conwell ‘head’ organiser holding up timing clock!