Thursday Speed Development, 16/12/2022: 3-2-1-4 Intervals

13 December 2021 - By Scott Darney

This weeks session will take place at 7:30pm at the usual Eastways Industrial Estate loop (Meeting Point CM8 3YS).  Please make sure you perform a short jog warm-up before we start with our own warm-up and drills.

This session will be new to WRC where the focus will be on Pace discipline with 30 minutes continuous running comprising of the following:

3 sets of

  • 3 minutes easy running (walk if you absolutely have to)
  • 2 minutes 5-10k pace.
  • 1 minute easy running (walk if you absolutely have to)
  • 4 minutes Lactate Threshold (LT) pace.

If you don’t know what your 5k, 10k or LT pace is then you can use the McMillan Running Calculator.

For the more experienced (or adventurous), I suggest trying to run the session on feel to see if you can judge the right pace without looking at your watch.

There are 2 outcome goals from this session that I would like you all to focus on this week:

  1. Ensure that you DO NOT run faster than the paces required – no matter how good you feel, no matter how fast or slow others may run around you.  Try and run your own workout and achieve the paces that are right for you.  This doesn’t mean you can’t run in groups if there are others at a similar pace and fitness level, but the goal is not to keep up or beat a particular group or individual, it is to run the right paces for you.
  2. Ensue that there is a clear pace difference between your 2min 5-10k pace effort and your 4min LT pace effort.

Pace discipline is incredibly important in racing and we have the perfect opportuity each and every week to practice this in training.  Often we are told that the best way to improve is to run sessions as fast as you can but this is not necessarily the case.  Sessions are often designed to be run at a specific pace or paces and the goal should be to achieve these paces rather than to run yourself into the ground – Run as hard as you need to, not as hard as you can.

This might mean that you may finish a Speed Development Session feeling good – and this is ok!

Please let us know if you can attend by signing the form below.

Max and I look forward to seeing you there on Thursday.

Thanks,

Scott

 

Speed Development Session

    • Lisa Leader, Marshall
    • Shane Ketteridge- Marshall
    • Colsey
    • Colsey – marshal
    • Leanne Andrews Run
    • Karen Flowers, Marshall
    • Andrew Read – Marshall
    • Angela Read, Marshall
    • Sarah Naughton – Marshall
    • Céline Marshall
    • Beth Shippey- Marshall
    • Fiona Collins – Run
    • Wally-run
    • Nadia – run
    • Lucy _ run
    • Clive Smith
    • Damien and Luca Walsh (both to Marshall)
    • James Montgomery – Marshall
    • Steffan Doherty (Run)
    • Geoff Reddin run
    • Nick O’Hare
    • Dawn Shilling – Run
    • Maggie Mason Run

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