The session once again returns to the Calderglen Harriers 400m track i.e. Langlands Place and is 6 x 800m at 10k pace with 1 minute static recoveries (or jog around in the vicinity of the start/finish area, whatever helps you recover best). As the total distance is less than half race distance, once again I will say that you should finish feeling like you could do a lot more and not hammer yourself into the ground, which is the main error that most non-club and club runners make, believing that the more wasted you are at the end of a session, the more the session has done for you. Mistake!!! All that achieves is reduces the volume of training you can do through the week as it takes much longer to recover. Consistent aerobic volume of training is what makes the real difference to race performance. Furthermore, doing the reps too fast most likely leads to starting the race too fast and blowing up as you are not tuned into the proper race pace.
The juniors should do 4 x 800m and then jog about until the seniors finish their session.
A reminder of what 10k pace is over 800m:
- 34:00 10k = 2:42 per 800m
- 36:00 10k = 2:52 per 800m
- 38:00 10k = 3:02 per 800m
- 40:00 10k = 3:12 per 800m
- 42:00 10k = 3:21 per 800m
- 45:00 10k = 3:36 per 800m
- 50:00 10k = 4:00 per 800m
- 55:00 10k = 4:24 per 800m
- 60:00 10k = 4:48 per 800m
Know what pace you should be running in advance of the session and take some satisfaction from hitting the target pace and not just going as fast as you can.
Alan
No comments:
Post a Comment