This week’s training session from Matt Bidwell:
Session for this week:
Warm-up (5 to 10 mins light running)
4 lots of strides
Speed session – 2 x 1 mile off 120 secs recovery then 2 x 800m off 90 secs recovery finishing with 2 x 400m off 60 secs recovery. A total of 6 efforts covering 5.6km.
Intensity for the efforts are shown below (pace per 400m) – and up into zone 3 during each effort if using heart rate. The idea is to get slightly quicker as the efforts get shorter:
Pace file: Pace
Finish with 5 to 10 mins running as a warm-down.
Let me know if you have any questions.