Thursday Session 18/09 “Choice Sandwich”

14 September 2025 - By James Attenborough

This week we have a new session, shamlessly plaigiarised and adapted from a runner I follow who runs for Loughton AC. If any of our members also follow runners from other clubs or indeed train with other clubs and you see a session that they do that would fit us, feel free to send the coaches a note and we’ll happily have a look.

So the session is as follows

4x3mins at 5k pace off 2min recovery

5 mins at your choice

5x 60/60 at suggested one mile pace.

Onto the “Your choice”, you are free to use these five minute as you see fit, from walking to a pace target, however consider that there is no rest after the five minutes and you will go straight into 5×60/60.

Suggestions for the five minutes are as follows in order of effort:

  1. 5mile – 10k Race pace
  2. Half Marathon Pace
  3. Marathon Pace
  4. Ultra Marathon Pace (for most of us that’s Jeffing)

Ian and Kerry will be there to take you through your drills and cool down stretches

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