Thursday 7th May – Speed Development: 321 Version 2

7 May 2020 - By Scott Darney

This weeks speed development session is a variation on a new(ish) session – the 321 Fartlek.

The session will be 2-4 sets of the following:
(pace calculation guide will be provided in a new article later today)

– 3 minutes Marathon pace, 3 minutes easy jog recovery
– 2 minutes HM pace, 2 minutes easy jog recovery
– 1 minute 5k-10k pace, 1 minute easy jog recover

This is one set of 12 minutes all performed continueously.

As usual there are various options on how to perform the workout to make it slightly easier or more challenging.

The standard version of this session is 3 sets all performed continueously with an easy jog as the recovery but note this is not the session we would perform at WRC on a thursday.

Below are your usual options starting with our standard thursday option as the first, increasing in intensity and fitness required:

– 2 sets, with 3 minute rest between sets (total 27 minutes)
– 3 sets, with 3 minute rest between sets (42 minutes)
– 3 sets, with no rest between sets (36 minutes)
– 4 sets, with no rest between sets (48 minutes)
– You also have the option to increase intensity of the effort to 3 mins HM, 2 mins 10k and 1 min 5k

As usual:

– Please ensure you start with a short jog warm up and some dynamic stretching and drills to raise the heart rate.
– Please also ensure that you finish the session with a slow jog cool down and some stretches.
– You can walk the recoveries if you really need to.

If you have any questions please let me know.

Thanks,

Scott