Although the total distance of this week's session remains the same as the previous two weeks (3200m), the effective total recovery time has been reduced by merging another couple of 400's into another 800m rep. The reason for this is to further test that we have selected the correct, sustainable 10k pace for the session (i.e. the pace that could be maintained were we to string this together over 10k without any recoveries). As we are still well short of 10k race distance, the pace should be sustainable if it is realistic.
So the session is:
1 x 800m + 4 x 400m + 1 x 800m at 10k pace/effort with 30 seconds static recovery between each rep. Start with a gentle warm-up run and then do 6 x 100m accelerating strides so that you are hitting the first 800m well warmed up.
As always, the intention is for the pace to be near identical for each rep and equal to your target 10k race pace when we start racing again. As mentioned last week, either set up the interval session on your Garmin or at least make sure you start and end each rep and recovery by pressing the lap button (the bottom right button on most Garmins) so that the split data are recorded on Garmin Connect.
Alan
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