Weekly speed session

Session details:

Warm-up (5 to 10 mins light running)

Dynamic drills

4 lots of strides

Then

Speed session –  12 x 400m off 75 secs recovery (use column 3 below and should be hitting HR zone 3 as you work through the session):

5k10kPace per 400m
   
0:30:401:03:4602:12
0:29:511:02:0302:09
0:29:051:00:2602:06
0:28:210:58:5402:03
0:27:390:57:2602:00
0:27:000:56:0301:57
0:26:220:54:4401:54
0:25:460:53:2901:51
0:25:120:52:1701:48
0:24:390:51:0901:46
0:24:080:50:0301:44
0:23:380:49:0101:42
0:23:090:48:0101:40
0:22:410:47:0401:38
0:22:150:46:0901:36
0:21:500:45:1601:34
0:21:250:44:2501:32
0:21:020:43:3601:30
0:20:390:42:5001:29
0:20:180:42:0401:28
0:19:570:41:2101:27
0:19:360:40:3901:26
0:19:170:39:5901:25
0:18:580:39:2001:24
0:18:400:38:4201:22
0:18:220:38:0601:21
0:18:050:37:3101:20
0:17:490:36:5701:19
0:17:330:36:2401:17
0:17:170:35:5201:16
0:17:030:35:2201:15
0:16:480:34:5201:14
0:16:340:34:2301:13
0:16:200:33:5501:12
0:16:070:33:2801:11
0:15:540:33:0101:10

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

Let Matt know if you have any questions.

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