Training: endurance session
Session for this week.
Warm-up (5 to 10 mins light running)
Dynamic drills
4 lots of strides
Then.
Endurance session – 8 x 5 mins off 50 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 pace per mile or km:
Current 5k
Current 10k
Threshold
Threshold
Pace per mile
Pace per km
0:30:40
1:03:46
10:12
06:22
0:29:51
1:02:03
10:00
06:15
0:29:05
1:00:26
09:44
06:05
0:28:21
0:58:54
09:32
05:58
0:27:39
0:57:26
09:16
05:47
0:27:00
0:56:03
09:04
05:40
0:26:22
0:54:44
08:52
05:32
0:25:46
0:53:29
08:40
05:25
0:25:12
0:52:17
08:28
05:18
0:24:39
0:51:09
08:20
05:13
0:24:08
0:50:03
08:08
05:05
0:23:38
0:49:01
08:00
05:00
0:23:09
0:48:01
07:48
04:53
0:22:41
0:47:04
07:40
04:47
0:22:15
0:46:09
07:32
04:43
0:21:50
0:45:16
07:24
04:37
0:21:25
0:44:25
07:16
04:32
0:21:02
0:43:36
07:08
04:27
0:20:39
0:42:50
07:00
04:23
0:20:18
0:42:04
06:52
04:17
0:19:57
0:41:21
06:44
04:13
0:19:36
0:40:39
06:40
04:10
0:19:17
0:39:59
06:32
04:05
0:18:58
0:39:20
06:28
04:03
0:18:40
0:38:42
06:20
03:58
0:18:22
0:38:06
06:16
03:55
0:18:05
0:37:31
06:12
03:53
0:17:49
0:36:57
06:04
03:48
0:17:33
0:36:24
06:00
03:45
0:17:17
0:35:52
05:56
03:43
0:17:03
0:35:22
05:52
03:40
0:16:48
0:34:52
05:44
03:35
0:16:34
0:34:23
05:40
03:33
0:16:20
0:33:55
05:36
03:30
0:16:07
0:33:28
05:32
03:28
0:15:54
0:33:01
05:28
03:25
Finish with 5 to 10 mins running as a warm-down.
Let me know if you have any questions.