We return to interval training this week with a view to the approaching 5k time trials (first Thursday in May). As usual, if there are more than 15 of us registered to train, then we split over two venues. Otherwise, everyone at Venue 1. The session is:
2 x 90 seconds @ 5k pace (90 second jog recovery after each effort) +
4 x 60 seconds @ 3k pace (60 second jog recovery after each effort) +
4 x 30 seconds @ 1 mile pace (30 second jog recovery after each effort) +
4 x 15 seconds @ even faster (15 second jog recovery after each effort).
Note that the idea is to run slightly faster as the reps get shorter. So long as the first set of reps are at 5k pace, just focus on running a bit faster at each subsequent set; it doesn't matter if you do not know what 3k, 1 mile, etc pace is. Regroup to your pack during the recoveries (this may not be possible after the 15 second reps).
Venue 1 (park at EKSC car park): Carron Place. Usual warm-up via Murray, Kelvin, etc. Decide in your pack how to return to the club after the session.
Venue 2 (park at Torrance Golf Club Car Park): Collvilles Place (Futura). Warm-up via Strathaven Road, Greenhills Road, Singer Road, Collvilles Road. Return to the club via a route of your choice.
Alan
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