Thursday 16th July Speed Development – The Julia!
13 July 2020 - By Scott Darney
This weeks speed development session has the next 5k in mind and is a straight forward 30 minute workout for everyone and it is called The Julia. Unfortunately, I have absolutely no idea why or which Julia it might have been named after but for her sake I thought I’d keep the name!
The Julia is:
- 20 min Tempo
- 2 min rest
- 10 x 30s hard / 30s recovery
So you will start the session with a 20 min tempo / lactate threshold run.
Then you will rest for 2 minutes.
To finish, you will run 10 sets of 30s hard / 30s recovery.
I have spoken about Tempo/LT pace before and this is generally the pace you can hold for an hour which for faster runners will be roughly 10 mile race pace buf if you are racing 10k’s in roughly an hour then this will be your LT pace – you can also use the McMillan Pace Guide that I have previously posed here to help you find your LT pace.
The 30s hard efforts should be at 5k pace or faster but while you should be nice and warm from your tempo run try not to start too fast so that you can maintain consistancy in your efforts or even progress to finish faster than you starter.
The 30s recovery should be an easy jog but if you need to you can walk the recovery.
I won’t be adding any longer sessions this week so that you can use this week as a mini taper for next weeks final race and also because it’s a suitable session for all levels!
With that in mind I would encourage those of you that are racing the final 5k in a weeks’ time to consider easing off the mileage and instensity in the 7-10 days leading up to the race so that you can approach the race fresh and recovered from any prior running.
Best of luck and as always feel free to ask any questions!