Thursday 5th – Back on Track


The session this week will be on the track at Temple Newsam, Mike has created us a programme to help sharpen speeds as many people are booked into 5k & 10k races. After usual meeting point & introductions we will have a steady warmup jog over the grass field to the track area.

One lap of the track is 400m, there will be markers to show each 100m section.

100m x 2 with 100m recovery each time in between
200 x2 with 200 recovery
300 x2 with 300
400 x2 with 400
800 x1 with 800
400 x2
300 x2
200 x2
100 x2

So basically whatever distance you run, your recovery is the same.- make sure you recover well to ensure you are ready to run again.

You should be aiming to be slightly faster than race pace – to help I’ve listed times for 10k & 5k – find the time of your last 5k/10k (use your parkrun time if you wish) then it will show what your pace per mile should be – this is only a guideline but helpful if you wish to sharpen up your times!

So before you come along on Thursday, take a note from below of what time you are going to try running at. Dont worry if you dont have a race time, we will help – its important though to try and run each 100, 200 etc at equal pace and maintain it.

10k

30 mins – 4.50 min/mile
35 mins – 5.38
40 mins – 6.26
45 mins – 7.15
50 mins – 8.03
55 mins – 8.51
60 mins – 9.39
1hr 5 mins – 10.28
1hr 10 mins – 11.16
1hr 15 mins – 12.04
1hr 20 mins – 12.52
1hr 25 mins – 13.41
1hr 30 mins – 14.29

5k

15 mins – 4.50 min/mile
20 mins – 6.26
25 mins – 8.03
30 mins – 9.39
35 mins – 11.16
40 mins – 12.52
45 mins – 14.29
50 mins – 16.06

Dont worry if you dont understand, all will be explained on Thursday & you’ll soon get the hang of it.

Beginners: Graham will be leading his groups as usual. Graham has some more graduates and certificates to hand out – I know we’ll give them the usual friendly STAC cheer!

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