This weeks training sessions for groups 1, 2 & 3 are
Tuesday 6th
Group 1. 2M @ 6.50 pace, 1 min recovery, 5 x 1200m (90 secs recovery), 2M @ 6.50 pace
Group 2. 1.5M @ 7.20 pace, 1 min recovery, 5 x 1000m (90 secs), 1.5M @ 7.20 pace
Group 3. 1.5M @ 7.50 pace, 1 min, 5 x 800m (90 secs), 1.5M @ 7.50 pace
Thursday 8th (Pyramid session, in minutes)
1. 1-3-5-7-5-3-1 (30s, 1 min, 90s, 2 min, 90s, 1 min recoveries)
2. 1-3-4-6-4-3-1 (30s, 1 min, 90s, 2 min, 90s, 1 min recoveries)
3. 1-2-4-5-4-2-1 (30s, 1 min, 90s, 2 min, 90s, 1 min recoveries)
Groups 4 & 5 Sessions to be announced on the night
All sessions to include a 10 minute Warm Up & Warm Down
2 comments
just a couple of amendments to the sessions shown above;
Group 3 will be running 1k reps (under the leadership of Micky Baker), and Group 4 will do 5 mins (3 mins rest), 8 mins (4 mins rest) and 5 mins (3 mins rest).
For groups 2 and 3, doing 1km reps, if you are using a garmin set to mile laps. 1 km = 0.62 miles.
Alternatively, reset your laps to kilometers!