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.