This Thursdays effort session

29 October 2018 - By Emma Austin

This week’s session is 60/60’s a great session that can be used as a little ‘sharpener’ for those of you training for the longer distance runs over the winter (yes its nearly here!) or for anyone who overall wants to improve their V02 max which supports the uptake of oxygen, this is normal terms is recover quicker so eventually you can train more efficiently seeing brilliant results!


We will meet at our newish venue DS fitness in town where we will jog up to Eastways. For those of you who will be joining us there then please meet in the usual place. We will then as a group undertake a dynamic warm up preparing our mind and body for the session.


The session will be a 30 minute session where you will be running at approximately your 5k pace for 60 seconds (or slightly quicker) and then have an active recovery for 60 secs – we recommend due to the colder weather that this be walking or a slow jog to keep those muscles warm. We will use the loop as its easier to keep track of you all that way.

The key to this session is pacing – most of us will think wow only a 1 minute effort and potentially fly off resulting in a harder effort every time. You will be repeating the effort 15 times so please do think about this as every effort should nearly be the same pace throughout.

As per usual – we will have a car so your valuables can be locked away securely. Please do bring some layers as you will get warm during the session but your body temperature will cool rapidly in the colder evenings.

This session is for absolutely everyone including those who maybe running at our cross country event (or any race) over the weekend – although with 38 marshalls I’m expecting a really good turn out on Thursday!

Alex and I look forward to seeing you on Thursday


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