Session for this week below.

Warm-up (5 to 10 mins light running)

Dynamic drills

4 lots of strides

Then

 

Endurance session – 2 x 18 mins at marathon pace off 120 secs recovery

The aim is to run the marathon paced efforts in LOWER THRESHOLD ZONE.

For people not using heart rate – use pace chart below for estimate of marathon pace per mile or km:

5k10kHalfFullMarathon paceMarathon pace
    per mileper km
0:30:401:03:462:21:594:58:4911:2207:04
0:29:511:02:032:18:124:50:5211:0406:53
0:29:051:00:262:14:394:43:2310:4706:42
0:28:210:58:542:11:164:36:1510:3106:32
0:27:390:57:262:08:014:29:2510:1506:22
0:27:000:56:032:05:014:23:0510:0106:13
0:26:220:54:442:02:054:16:5509:4706:05
0:25:460:53:291:59:184:11:0409:3305:56
0:25:120:52:171:56:414:05:3309:2105:48
0:24:390:51:091:54:084:00:1109:0805:41
0:24:080:50:031:51:443:55:0908:5705:34
0:23:380:49:011:49:253:50:1708:4605:27
0:23:090:48:011:47:113:45:3408:3505:20
0:22:410:47:041:45:013:41:0208:2505:14
0:22:150:46:091:43:013:36:4808:1505:08
0:21:500:45:161:41:053:32:4508:0605:02
0:21:250:44:251:39:103:28:4107:5604:56
0:21:020:43:361:37:233:24:5707:4804:51
0:20:390:42:501:35:373:21:1307:3904:46
0:20:180:42:041:33:593:17:4807:3204:41
0:19:570:41:211:32:223:14:2407:2404:36
0:19:360:40:391:30:453:10:5907:1604:31
0:19:170:39:591:29:173:07:5407:0904:27
0:18:580:39:201:27:493:04:4907:0204:22
0:18:400:38:421:26:263:01:5306:5504:18
0:18:220:38:061:25:022:58:5806:4904:14
0:18:050:37:311:23:442:56:1206:4204:10
0:17:490:36:571:22:292:53:3606:3604:06
0:17:330:36:241:21:152:51:0006:3004:03
0:17:170:35:521:20:012:48:2506:2403:59
0:17:030:35:221:18:562:46:0806:1903:56
0:16:480:34:521:17:472:43:4206:1403:52
0:16:340:34:231:16:422:41:2606:0903:49
0:16:200:33:551:15:372:39:0906:0303:46
0:16:070:33:281:14:372:37:0205:5903:43
0:15:540:33:011:13:372:34:5605:5403:40

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

Let Matt know if you have any questions.