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
-
600 metres at 10k pace, 90 seconds rest, walk to the 400 metres start during rest
-
400 metres at 5k pace, 90 seconds rest, walk to the 200 metres start during rest
-
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