Week Starting 14th July

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Great work last week – I stalked a few of you on Strava and you definitely put a shift in! Congratulations to everyone who took part in the Masters track this season — I loved the team photos. It’s great to see the event getting the respect it deserves. And speaking of respect, huge well done to Greg and Sab for stepping into team manager roles and doing such a fantastic job, all while managing your own impressive racing schedules.

This week, we’re continuing with speed work on Tuesday, tempo on Thursday, Grass session Saturday and the usual long run on Sunday.

Tuesday:

Warmed up and ready to go by 6.50pm at Aldersley Track

• 5 mins tempo with a pick-up in the final minute

• 12 x 400m broken into 3 sets of 4

• Run each rep at just under 5K pace

• 90 secs recovery between reps

• Jog a lap between each set

These need to be faster than your 5K pace — the long recoveries are there so you can really push.

Thursday:

Organise your own groups – one continuous run:

• 10 mins easy

• 5 mins gradually picking up pace

• 10 mins at tempo effort

• 5 mins easing down

• 10 mins cool down

Saturday:

Warmed up and ready to go by 9.30am at Compton Park

• 5 mins tempo + strides

• Then straight into:

    1 min, 2 min, 3 min, 3 min, 2 min, 1 min, 1 min, 2 min, 3 min

• 1 min float recovery between each

• Keep this sharp — aim for a noticeable change of pace on the floats.


Sunday long tempo Fordhouses CC 10am


 

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