Timings
630pm – meet and depart for track, warm up
645pm – 800s session starts
720pm – 10 minutes of core work
730pm – session ends
What you will need:
A sports watch (or similar) to time your laps (the club have 3 stop watches which will be available for anyone wishing to borrow them) Water or other refreshment Look at the session, plan your efforts and work out your target lap times, if in doubt put a message on facebook or emailpaulebrey4@hotmail.com. Write them on a post-it note or piece of paper to help remind you
Track Etiquette
- If running in a group, please don’t all run side by side, maximum of a pair side by side please.
- Over-take on the right
- If over-taking someone, please make the person/people in front aware with a call, “Terry passing” for example.
Warm-Up
Dynamic warm up and some strides
Session
800 meters at 5k pace, 60 seconds rest
THEN
repeated 800 meters efforts at 3k pace, 90 – 120 seconds (max) rest after each effort
720pm – 10 minutes of core work
Pace:
Your 5k pace is based on your recent 5km time (see table below) Your 3k pace is your 5k pace minus 3-5% (around 5-10 secs) (see table below)
All times approximate
| 5k time | 5k pace/mile | 800m effort | 3k pace/mile | 800m effort |
| 17 mins | 5 mins 26 secs | 2 mins 43 secs | 5 mins 16 secs | 2 mins 38 secs |
| 18 mins | 5′ 45 | 2′ 52 | 5′ 35 | 2′ 47 |
| 19 mins | 6′ 04 | 3′ 02 | 5′ 53 | 2′ 56 |
| 20 mins | 6′ 24 | 3′ 12 | 6′ 12 | 3′ 06 |
| 21 mins | 6′ 43 | 3′ 21 | 6′ 31 | 3′ 15 |
| 22 mins | 7′ 02 | 3′ 31 | 6′ 49 | 3′ 24 |
| 23 mins | 7′ 21 | 3′ 40 | 7′ 08 | 3′ 34 |
| 24 mins | 7′ 40 | 3′ 50 | 7′ 26 | 3′ 43 |
| 25 mins | 8′ 00 | 4′ 00 | 7′ 45 | 3′ 52 |
| 26 mins | 8′ 19 | 4′ 09 | 8′ 04 | 4′ 02 |