Club Training Monday 7th February

Monday's session is a slightly faster than 5k pace session at Langlands Place. The session is as follows:

3 sets of (800m + 2 x 400m) with 60 seconds recovery between each rep and 2 minutes recovery between each of the 3 sets. The pace for each rep should be as per the session 2 weeks ago which was as follows:

For pace guidance, those running:

18 minute 5k should aim for 1:24 per 400m

20 minute 5k should aim for 1:34 per 400m

22 minute 5k should aim for 1:43 per 400m

24 minute 5k should aim for 1:52 per 400m

26 minute 5k should aim for 2:00 per 400m

All of the above 400m times are a few seconds per 400m faster than the indicated 5k time. I noticed two weeks ago that some were running the 400's much faster than their target pace, so unless we are about to see loads of massive 5k PB's come the road race season, the reps were being run too fast. Running reps faster than the target pace does not give more benefit from the session; it just gives more fatigue from the session which makes subsequent runs throughout the week more difficult or even non-existent. Any experienced coach will confirm that the only way to make progress in your fitness is to build consistency over many weeks and months and the only way to do that is to do just enough to get the benefit from the sessions and leaving enough in the tank to train again the next day and so on.

Its the usual warm-up along Strathaven Rd, around in front of Sainsburys and up to Langlands Place.

Alan