Speed Development 14th November 6×2 2×4 2×2

11 November 2024 - By Ian Lucas

This week’s session, as with all interval training, is designed to get you to practice running faster for shorter periods, then maintaining pace, with the overall aim being to improve your speed.

We will meet at our regular place on Eastways (W3W – revised.workouts.shifts,  CM8 3YS) at 7.30pm having done a warm up jog (at least 10 minutes please). Please ensure you have hi-vis and/or lights. We will then take you through a warm up and some drills before starting the sessions.

The session for this week is:

6 x 2 minutes efforts, with a 1 minute recovery between each effort, followed by 2 x 4 minute efforts with a 2 minute recovery between each effort, followed by 2 x 2 minute efforts with a 1 minute recovery between.

Pace guidance for the 6 x 2 minutes runs is sub 5k pace, for the 2 x 4 minutes is 5k pace, then for final 2 x 2 minutes revert to sub 5k pace. Please tailor this to your own circumstances, forthcoming races etc.

Please (if possible) programme the session into your watches.

You might also want to think about using the Rate of Perceived Exertion (RPE) scale – where 1-2 equals very light intensity and 9-10 equals maximum intensity. For this session you might want to aim for RPE of 7-8 for the 2 minute runs and 6-7 for the 4 minute runs.

Following the session we will do a cool down and stretches.

Sasha and I look forward to seeing you on Thursday.