This session is focussing on developing runners ability to sustain a speed over a distance up to about 10k. We use a defined route and, after mobilisations and warm up, use a series of timed intervals interspersed with timed recovery runs.
The session is suitable for all those who can run continuously for at least 4 miles. We regroup on the go as we complete the route so no runner gets left behind and is encouraged to complete the route.
2/11 – 3x(10×1/1)
7/11 – ladder -3×2,3×3,3×4
16/11 – 10x3min/90secs
21/11 – pyramid
30/11 – 3×1/1, 6x4min/2min, 3×1/1