A track session this Thursday – Jog down to track at Temple Newsam from the normal meeting point. Full details below. Bring water bottles, avoid bright yellow clothing 😉 Full planned warm up and cool down on offer along with a good interval workout. All welcome. Session adapted from Jo Pavey 10K session on runners world website https://www.runnersworld.co.uk/training/jo-paveys-top-training-sessions
5K and 10K Tune Up
800m + 400m Efforts to be done at target 5K pace. Tempo set = tempo pace = you can hold this pace comfortably for 1hr. Faster final 200m efforts to finish
Warm Up
2x800m (2 laps) with 2 minute recovery
2x400m (1 lap) with 1:30 recovery
10 minute Tempo (elites)
or 6 minute Tempo (everyone else)
3 minute recovery
2x200m with 60second recovery (elites can do 4x200m if time allows)
Cool down jog & Stretch to finish
