Slow quick slow - 3 minute efforts

Tuesday 4th August 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. This session will also look at mid race speed changing, acceleration from a moving start and deceleration to a slower pace.

Target energy system

You will be training your aerobic 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 which takes about 3 minutes to jog/easy run.

  • Complete one rep quite slowly, perhaps just quicker than the 3 minutes;
  • Without any rest, do the next rep quickly, at your 5K pace;
  • No rest - go straight into a third rep at the slower pace;
  • Take a rest of about the same time as your last slower rep.

Repeat the pattern above. Aim to continue for around 40 minutes.

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?
  • Does the slower running feel like a recovery or not really?

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.