Photo from our archives: 2008 National Half marathon finish at Waterford RSC: Ronnie Naylor on track for 80:45 and silver medal M50, leading Mayo AC M50 team to gold (Billy Gallagher M50 83:12, Tom Hunt 89:05 – M60 bronze, Michael McGrath M50 117:30)

Thanks to Matt Bidwell for preparing these weekly sessions:

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 attached excel file (I have given pace per km and 400m):

Pace file: Pace

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.