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

others on request