Warm-up (5 to 10 mins light running)

Dynamic drills

4 lots of strides

 

Then

 

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:

 

5k

10k

1m pace

800m Pace

400m Pace

 

 

Per 400m

Per 400m

Per 400m

0:30:40

1:03:46

02:22

02:17

02:12

0:29:51

1:02:03

02:18

02:13

02:09

0:29:05

1:00:26

02:14

02:10

02:06

0:28:21

0:58:54

02:11

02:07

02:03

0:27:39

0:57:26

02:08

02:04

02:00

0:27:00

0:56:03

02:05

02:01

01:57

0:26:22

0:54:44

02:02

01:58

01:54

0:25:46

0:53:29

01:59

01:55

01:51

0:25:12

0:52:17

01:56

01:52

01:48

0:24:39

0:51:09

01:54

01:50

01:46

0:24:08

0:50:03

01:52

01:48

01:44

0:23:38

0:49:01

01:50

01:46

01:42

0:23:09

0:48:01

01:48

01:44

01:40

0:22:41

0:47:04

01:46

01:42

01:38

0:22:15

0:46:09

01:44

01:40

01:36

0:21:50

0:45:16

01:42

01:38

01:34

0:21:25

0:44:25

01:40

01:36

01:32

0:21:02

0:43:36

01:38

01:34

01:30

0:20:39

0:42:50

01:36

01:33

01:29

0:20:18

0:42:04

01:35

01:32

01:28

0:19:57

0:41:21

01:33

01:30

01:27

0:19:36

0:40:39

01:32

01:29

01:26

0:19:17

0:39:59

01:31

01:28

01:25

0:18:58

0:39:20

01:30

01:27

01:24

0:18:40

0:38:42

01:28

01:25

01:22

0:18:22

0:38:06

01:27

01:24

01:21

0:18:05

0:37:31

01:26

01:23

01:20

0:17:49

0:36:57

01:25

01:22

01:19

0:17:33

0:36:24

01:23

01:20

01:17

0:17:17

0:35:52

01:22

01:19

01:16

0:17:03

0:35:22

01:21

01:18

01:15

0:16:48

0:34:52

01:20

01:17

01:14

0:16:34

0:34:23

01:19

01:16

01:13

0:16:20

0:33:55

01:18

01:15

01:12

0:16:07

0:33:28

01:17

01:14

01:11

0:15:54

0:33:01

01:16

01:13

01:10

 

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

 

Let Matt know if you have any questions.