Thursday Development Session – Progressive Pacing

6 September 2022 - By James Montgomery

Please join myself and Graham on Thursday for a session we haven’t done in a while – ‘Progressive Pace Sets’.

Unfortunately, daylight hours are becoming a little short in supply so it’s back to Eastways for 7:30pm, don’t forget your hi-viz and a light. Please meet at the usual end, for those who know it and for those who don’t, it’s the end near the road bridge and try and do some sort of warm-up before the start time (e.g. 1-2 miles at an easy pace).

This session is designed to get you thinking about and feeling what it is like to run at different paces, but you will stay within your aerobic zone for the majority of the run. This means, unlike most speed sessions,  you will not be running particularly fast for the most part. But that doesn’t necessarily make it any easier as you will also be focusing on your posture.

The session in brief –

• Warm up drills (please do a short warmup jog before the 19:30 kick-off)
• 2x sets of 15 min progressive pace running, starting EASY and getting faster every 3 minutes. Final 3 minutes will be faster than your Tues night pace and have you breathing hard, but NOT an all out run. In the middle will be a 2 (ish) min moving recovery to have a drink and discuss technique/ anything with the coaches.
• Cool down jog and stretches.

Extra pace guidance for those who want it:

• 3 mins EASY – recovery pace (think, post marathon/long run shuffle)
• 3 mins STEADY MARATHON pace (or ‘I am warm but could keep running for hours’)
• 3 mins STEADY HALF MARATHON pace (or ‘I am getting warmer and my breathing is heavier but I could still run for longer than on a Tues night’)
• 3 mins TEMPO pace (or ‘I am still in control of my technique and breathing, but this is hard. I can keep going for no more than an hour – like on a Tues night’)
• 3 mins 3-5K race pace (or ‘This is quite fast for me and I might lose control of my technique – so I will focus on that to get me through it’)
• (SLOW DOWN gradually to recover – 2 min drink swish, reflect on your pacing and adjust accordingly before repeating the set.)

Posture guidance:

• Run tall, think of a piece of string running through the top of head and down through your body being pulled up, similar to the stance you take when pulling up a coat zip
• Run with an efficient arm swing – Pocket to socket

We look forward to seeing you at Eastways.

Monty

• 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