Training session
Balla 10k 2010 first three women: 1 Mary Gleeson 37:49, 2 Colette Tuohy 38:07, 3 Kathy Connolly 41:29 (composite photo – credit Ken Wright Photography)
Session for this week.
Warm-up (5 to 10 mins light running)
Dynamic drills
4 lots of strides
Then
Endurance session – 8 x 1km off 45 secs recovery. Finish with 4 x 200m fast efforts (jog back recovery)
Short threshold efforts – for people using HR they can maybe run a little quicker than normal as long as the HR stays in zone 2.
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. Take a few minutes break before finishing with the fast 200m efforts (to be ran in an around your mile pace – hard but in control).
For people not using heart rate – use pace chart below for estimate of threshold
| 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.