Club Training Monday 2nd May

Monday's session is an unusual one. The purpose of the session is to train 5k pace judgement (seniors 5k pace, 3k pace for juniors) and to run every one of the reps at exactly the same pace i.e. to train not starting out at faster than race pace and then fading as most tend to do in races. The session is:

20 x 1 minute at 5k pace, jog back to the start point.

We will do the session at Langlands Place. The aim is to mark the point in the road where you get to on the first rep and then to get exactly to that same point on every rep thereafter; not further, not shorter and not accelerating or slowing down as you approach your marker to hit it but running absolutely even pace. This will seem easy for at least the first 10 reps but will get harder as we approach the 20 reps.

The juniors should do 12 x 1minute at 3k pace and jog back to the start point. For those seniors rehabbing, choose a pace slower than 5k pace but follow exactly the same rules; i.e. the point you get to on your first rep is the point you get to on every subsequent rep. If you are working too hard to hit the marker, stop the session and just jog at a comfortable pace until everyone is finished.

Before starting the session, do 5 x approx 100m accelerations with jog backs just to get the heart rate up otherwise the first rep will feel very flat.

Set your Garmin up for 20 x 1 minute intervals with an open (lap press) recovery. Press the lap button to start each rep at the end of the recovery. Be as accurate as you can be hitting your individual marker.

Alan