In view of the cancellation of track sessions, we return to the training options provided weekly by our coach Matt Bidwell similar to those initiated last March.

These sessions will be posted weekly until early December in line with the current restrictions.

Here’s Matt’s directions for

Speed session for tonight:

Warm-up (5 to 10 mins light running)

Dynamic drills

4 lots of strides

Then

Speed session –  8 x 3 mins off 90 secs recovery

Intensity for the 3 mins is as per below or attached (I have given pace per km and 400m):

5k10kPace per kmPace per 400m
0:30:401:03:4605:5502:22
0:29:511:02:0305:4502:18
0:29:051:00:2605:3502:14
0:28:210:58:5405:2802:11
0:27:390:57:2605:2002:08
0:27:000:56:0305:1302:05
0:26:220:54:4405:0502:02
0:25:460:53:2904:5801:59
0:25:120:52:1704:5001:56
0:24:390:51:0904:4501:54
0:24:080:50:0304:4001:52
0:23:380:49:0104:3501:50
0:23:090:48:0104:3001:48
0:22:410:47:0404:2501:46
0:22:150:46:0904:2001:44
0:21:500:45:1604:1501:42
0:21:250:44:2504:1001:40
0:21:020:43:3604:0501:38
0:20:390:42:5004:0001:36
0:20:180:42:0403:5801:35
0:19:570:41:2103:5301:33
0:19:360:40:3903:5001:32
0:19:170:39:5903:4801:31
0:18:580:39:2003:4501:30
0:18:400:38:4203:4001:28
0:18:220:38:0603:3801:27
0:18:050:37:3103:3501:26
0:17:490:36:5703:3301:25
0:17:330:36:2403:2801:23
0:17:170:35:5203:2501:22
0:17:030:35:2203:2301:21
0:16:480:34:5203:2001:20
0:16:340:34:2303:1701:19
0:16:200:33:5503:1501:18
0:16:070:33:2803:1301:17
0:15:540:33:0103:1001:16

Finish with 5 to 10 mins running as a warm-down.

Let me know if you have any questions.

Matt