Unusually, two sets of faster reps in one week, the purpose being to keep the feeling of pace in the legs. Whereas Monday was quite long, sustained reps at 10k pace, for Thursday's session we will drop the distance/time and up the pace to 5k pace. Recoveries are important in this session; the intention is for the legs to be relatively fresh at the start of each rep. The session is:
1 set of 10 x 70 seconds at 5k pace at Langlands Place. The recovery from each rep is a jog to the end of the straight (i.e. where the 400m usually ends) and then a further minute of standing recovery. The intention here is that the faster packs will get less total recovery than the slower packs as the fast pack will get closer to the end of the 400m straight in 70 seconds than the slower packs.
After the final 1 minute recovery in the first set, take another 4 minutes recovery and then do a second set of 5 x 70 seconds following the same recovery format as in the first set.
The total cumulative rep distance should take the faster runners close to 5k of rep distance.
For the warm-up, run up the Strathaven Road, cross at the mini roundabout and then follow the road around in front of Sainsburys and up the hill to Langlands Place. The recovery should be decided within your pack.
As always, pay particular attention to social distancing rules at all stages of the run (2m to the side, 5m ahead/behind) and keep to your pack whilst recovering at the end of each rep.
Note - to set this up on your watch, probably best to set it as 10 x 70 seconds with an open recovery. When you have jogged to the end of the 400m after each rep, have a look at your watch and wait a further minute beyond the displayed time before starting the next rep (triggered by pressing the lap button).
Alan
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