Consistent pace with variable duration

Tuesday 21st July 2020, 7:00:pm

Speedwork
Road
Your Local Park
or a wide stretch of pavement
or another suitable location
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Session aim/goal

This session will work on your overall fitness and running endurance. It will also have the added benefit of working on your running ABCs (agility, balance and coordination) - specifically switch backs.

Target energy system

You will be training your lactic and aerobic energy systems.

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 a distance which takes around 1 minute to jog/easy run.

  • Your first rep is this distance once;
  • If it is warm, take a standing recovery for about half the time you were just running. If it is cold, you might want to take a walk recovery of one rep;
  • Rep two is to run this distance twice, including a controlled switch back/turn at the halfway point;
  • Rest for about half of the time you were just running;
  • Rep three (you guessed it) is three times this distance with two turns;
  • Rest for about half of the time you were just running;
  • Go back to just one rep.

Continue with this pattern for around 30 minutes.

For pace on this one do what feels right for your training this week, but pay attention to your agility/balance/coordination and technique on the switch back.

Session cool down

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

Reflection

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?
  • Have you ever lost places/time on a switch back?
  • Do you have a technique for tackling tight turns/corners?
  • Did you use different techniques during this session?

Information for sessions taking place at the track

There will be two sessions, both at the time of 6.15pm. In keeping with Government, England Athletics and Longford Park guidelines, these sessions can hold a maximum of 6 people. 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 by Monday morning at the latest so we can pass these details on. Sign ups will be a first-come, first-served basis.

Please note that although the sessions will go ahead at the same time, they must remain separate so as to comply with current guidelines, and 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.

Information for non-track speedwork sessions

For the alternative non-track speedwork sessions, you will need some sort of timing device and some landmarks to run between, such as trees, park benches, etc. The sessions have times for which you should aim to run between these two markers. As part of your warm up, make a mental note of your starting landmark then time yourself doing an easyish run/jog for the stated time: whichever landmark you get when the time has elapsed is your end marker. Use these two markers for the rest of the session.

As always, please remember to stay mindful of your health and safety and that of those around you.