Thursday session – 5,4,3,2,1 fartlek

23 September 2019 - By Becky Grimwood

The session for this week is 5…4…3…2…1 fartlek.

We will be running at the Gershwin Boulevard loop this week, and due to the location of the houses we need to keep our whistle use at a minimum. That said, we are keen for as many people as possible to programme watches in order to call out times to fellow runners. Please note, the main session starts with ACTIVE RECOVERY not the speedy segment as usual.

The details are –

• Meet at leisure centre for 7:30pm briefing upstairs.
• Warm up jog to location + dynamics with skill focus (shared on the night)
• 5 min active recovery, 5 min tempo effort
• 4 min active recovery, 4 min bit quicker than last effort
• 3 min active recovery, 3 min bit quicker than last effort
• 2 min active recovery, 2 min bit quicker than last effort
• 1 min active recovery, 1 min bit quicker than last effort
• Cool down jog + stretches + cheer for how marvellous you all are for making the effort to do the session.

Pace guidance –

‘active recovery’ – please consider this an easy conversation pace. Not quite Duracell bunny (could keep going forever pace), but it should feel very comfortable to maintain for a long time.

‘tempo pace’ – a pace at which you would race a 10k – 10 mile race, approx a tues night pace or just a little quicker. You can still chat a little but full on conversation is not possible, especially towards the end of the segment.

Each ‘effort’ segment should then be a little quicker each time. You will be decreasing the length of time of the effort, whilst simultaneously increasing pace. You mind will think, ‘this is easier it is not as long’, so you will be capable of going quicker. Think to increase it to approximately 15 seconds per mile quicker each time if possible. If you start of at a quick tempo, this should feel tough by the end!

We will be doing a CONTINUOUS run, hence the need to incorporate moving active recovery.

I will shortly be posting how to programme your watch (Garmin). Other watch brands are available, but I don’t own them so I don’t know how to use them. Please feel free to put your hand up and offer that service to others if you can.

Jodee and I look forward to seeing you there.

 

This is my pacing, should you want it –