Thursday 27th August – Acceleration


Thursday Night Accelerations

Session to be led by Paul Ebrey

With there being an emphasis recently on distance (Marathon training, Leeds Country Way etc), this week’s session is designed to put some speed into your legs, and work your anaerobic fitness. Please indicate IF YOU WILL BE attending. Please do not indicate you won’t be attending.

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, THIS IS STRONGLY RECOMMENDED

Look at the session, plan your efforts and work out your target times, if in doubt put a message on facebook or email paulebrey4@hotmail.com

 

Track Etiquette

1. If running in a group, please don’t all run side by side, maximum of a pair side by side please.

2. Over-take on the right

3. If over-taking someone, please make the person/people in front aware with a call, “Simon passing” for example.

4. These sets are meant to be hard so rest is ultra-important, please make sure you take the full 90 second rest where stated, take more if needed, not less.

 

Warm-Up

Dynamic warm up and some strides, led by Helen

 

Session

First all do an easy 600 meters jog, then

  1. 600 metres at 10k pace, 90 seconds rest, walk to the 400 metres start during rest

  2. 400 metres at 5k pace, 90 seconds rest, walk to the 200 metres start during rest

  3. 200 metres at 3k pace (almost sprinting), 90 seconds rest, walk to the 600 metres start during rest

That is 1 set, aim to do as many sets as you can in 40 minutes

Sub 20 min 5k runners to do 4 sets

20-23 min runners – 3 to 3.5 sets

23-26 min runners – 2.5 to 3 sets

26-29 min runners – 2 to 2.5 sets

29 min + runners – 2 sets

 

Pace:

600m should be around your 10k target pace

400m should be around your 5k target pace

200m should be around your 3k target pace

 

All target times below are approximate and used as a guide only

 

|5k time |

5k pace per mile (secs)

600m target

400m target

200m target

|17 mins |

320

2mins 01

1min 19

39secs

|18 mins |

339

2mins 08

1min 23

41secs

|19 mins |

358

2mins 15

1min 28

43secs

|20 mins |

376

2mins 23

1min 33

46secs

|21 mins |

403

2mins 31

1min 39

49secs

|22 mins |

422

2mins 39

1min 44

51secs

|23 mins |

442

2mins 46

1min 49

54secs

|24 mins |

461

2mins 54

1min 53

56secs

|25 mins |

480

3mins 01

1min 58

58secs

|26 mins |

499

3mins 08

2min 03

61secs

|27 mins |

518

3mins 15

2min 08

63secs

|28 mins |

538

3mins 23

2min 12

65secs

|29 mins |

557

3mins 30

2min 17

68secs

|30 mins |

576

3mins 37

2min 22

70secs

|31 mins |

595

3mins 44

2min 27

72secs

|32 mins |

614

3mins 50

2min 31

75secs

|33 mins |

634

3mins 56

2min 36

77secs

|34 mins |

653

4 mins 03

2min 41

79secs

|35 mins |

672

4 mins 10

2min 45

81secs

others on request

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