Quick slow quick - 1 minute efforts

Tuesday 14th July 2020, 7:00:pm

Your Local Park
or a wide stretch of pavement
or another suitable location

Session aim/goal

This session will work on your overall fitness and running endurance.

Target energy system

You will be training your lactic energy system.

Session warm up

Complete your own warm up to get ready for the session. Include some exercises to slowly raise your heart rate appropriate for your level of fitness and the session you're about to follow. Include some dynamic movement to gently increase the range of body movement. Use this time to think about the session, to prepare your mind for exercise and set your intention.

Main session

Mark yourself out a distance that takes around 1 minute to jog/easy run.

  • Complete 1 rep quickly, at around your 5K pace;
  • Pause for at least half the time it took you to complete that rep;
  • Run back at a slow pace (slow enough to have a conversation);
  • Pause for at least half the time it took to complete that rep;

Repeat this pattern for 20-30 minutes.

The long rest is important so that you are recovered for the next effort; this keeps you working in the lactic energy system which is the focus on this session. You are in the lactic energy system for effort bursts of less than 1 minute.

Session cool down

Gently bring your heart rate back down. If you wish, include some gentle stretching.


During the cool down, take a few moments to think about how the session went.

  • Did you enjoy it?
  • Did you learn anything interesting about your running?
  • How long did it take you to feel fully recovered between each rep?
  • This is how you know you are working your lactic energy system.

Information for sessions taking place at the track

To join a session, it is imperative you sign up beforehand as we will need to manage attendance as well as supply the track with a list of attendees prior to the session. Therefore, please sign up for sessions the day before they are due to take place so we can pass these details on. Sign ups will be a first-come, first-served basis.

Please note that members are expected to follow social distancing measures.

Entry is £3 cash only on the door. If you sign up and are unable to attend please let us know. We do not want the place to go to waste, and we do not want Longford Park track to lose out on takings, especially in the current climate.