We will gradually introduce flatter, faster sessions over the next month. Thursday's session is as follows:
12 x 1 minute at 3k to 5k effort (i.e. slightly faster than your current 5k target pace) with a 1 minute very slow jog after every rep. Try to choose a fairly flat stretch for the 1 minute efforts (you may want to use the same section of road/pavement/cycle track and just shuttle back and forth to avoid hitting any hills.
Precede the session with a few miles gentle warm-up and similarly a few miles easy at the end to cool down.
This session takes the effort you have been applying on the 1 minute up-hill efforts over the past few months and transfers it onto the flat, where you should find you are able to run at faster than 5k pace.
Alan
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