Something a little bit different for tonight's lockdown session. We are going to try a progression run whereby the pace is gradually picked up throughout the run. The route for the run is:
Club - Queensway - Centre One - Morrisons - Stewartfield Rd - West Mains Rd - Lidl - Churchill Avenue - Club.
Start with an approx 15 minute warm-up at a slow pace and then a progression of 3 x 10 minutes with a gradual increase in pace for each 10-minute segment. There is no recovery between each 10-minute section, so the pace judgement has to be very good. If the first or second 10 minute is too fast, you will not be able to get faster on the final 10 minute segment.
If you are running the session in a pack rather than solo, then nominate a different person to take the pace for each 10 minute segment. You should be running single file, 5 metre spacing following each other in a long train and shouting to the person ahead of you if the pace is too fast and you are being dropped and pass the message up the line to the front so the pace is pulled back. The person who leads the first 10 minutes drops to the back of the train after 10 minutes and the second person in the train takes the next 10 minutes and then drops to the back and the third person in the line takes the third 10 minutes. Just stick o a long line and don't be tempted to run on anyone's shoulder. This session involves team work and communication.
The final 10-minute segment should be no faster than threshold effort (1 hour race effort so approx 10k to 10 mile race pace depending on the ability of your pack). Therefore the first 10 minute session would be about marathon effort/pace and the second 10 minute effort about half marathon to 10 mile race effort/pace. After the third 10 minute effort, run easily back to the club.
What can possibly go wrong!
Alan
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