Virtual Speed Development Session – A Broken 5k

22 March 2021 - By David Jobling

For virtual speed development this week it’s a new session for you to have a look at – a Broken 5k, which continues getting the body used to running at speed.

The suggested session main part is to run the below series of efforts which in total will add up to 5k distance.

It’s a session for everyone, please tho be cautious if you have been feeling unwell or recovering from any recent injury or condition & please select an appropriate pace and recovery for you.

Details are below and posted here a bit earlier this week coz it’s new & isn’t stored on everyone’s Garmin, so advance notice to get you and your Garmin session ready.

Run it on any of your safe & favourite routes, the session may also suit the Eastways segments and loop for those familiar with them.

Prior to the Broken 5k session main part, please do an initial warm up run (1-2 miles) and complete some warm up drills to gradually increase heart rate & get the body ready for the session main part – maybe a bit of skipping, walking lunges, side stepping, grapevine, knee raises, heel flicks, some short speedbuilding run bursts and/or some fast feet on the spot?

 

The Broken 5k, efforts & recoveries as follows:

Effort Distances		Suggested recovery for: Sub 20min 5k runners		Suggested recovery for: 20-25 5k runners		Suggested recovery for: 25min+ 5k runners
1,000m		1.30		1.45		2.00
1,000m		1.30		1.45		2.00
800m		1.15		1.30		1.45
800m		1.15		1.30		1.45
400m		1.00		1.00		1.15
400m		1.00		1.00		1.15
200m		0.45		0.45		1.00
200m		0.45		0.45		1.00
100m		0.45		0.45		1.00
100m		Work out finished		Work out finished		Work out finished

5,000m efforts total.

 

Recoveries are static/moving around/walking.

 

Once you have finished the session main part, please do a cool down run (1-2 miles) and some cool down static stretching.

 

Pacing guidelines:

1,000s @ just over your 5k pace (so 5 mile or 10k pace)

800s @ 5k pace

400s @ just under your 5k pace

200s @ just under your 5k pace

100s @ strides pace

 

Some things to think about?

The broken session and the longer efforts get the body used to running at speed and pace build up while the shorter quicker efforts are designed for focus on leg turnover.

So the main takeaways are don’t go off too quick on the first few efforts, don’t over-stride, and do think of quick leg turnover and quick arm movement particularly on the shorter pacy efforts towards the end of the session and as the body tires.

 

Its not a session we’ve done before but I road tested it last week along with Ian Lucas while everyone else was taking on Moneghetti, please let me know if I can help with any questions you may have beforehand and your feedback afterwards.

Many thanks, I hope you enjoy your session and workout – DJ.