Matt Bidwell’s training guide for this week’s speed session – for both the Castlebar and the Claremorris runners.

A total of 9 efforts split: 2 x 4 mins, 3 x 3 mins and 4 x 2 mins (total 25 mins of efforts).

You can do the efforts in any order that you wish and the rule is that you have a 50% slow jog recovery after each effort (so 120 secs jog recovery after a 4 min effort, 90 secs jog recovery after a 3 minute effort and 60 secs jog recovery after a 2 min effort).

Pace for the 4 minute efforts is the normal pace we use for long efforts.

If you can try and run the 3 minute efforts slightly quicker; and quicker again for the 2 minute efforts.

Like I say you can do the efforts in any order you like so you have some scope to mix in the long, medium and short efforts to suit you.