Training Update – Thursday 19th January

18 January 2017 - By Rachel Pearsons

We will meet in the Leisure Centre reception area at 7:30pm and will be aiming for a prompt 7:45pm departure.  We will then run/drive to Eastways and gather in our ‘usual’ spot where Emma and I will provide you with a warm up.

There are 6 groups for you to choose from.  You have target times for each 1k rep and they are as follows;

  1. – 3mins 20 seconds  (17min 5k time) with 1min 30 secs recovery
  2. – 3 mins 50 seconds (19 min 5k time) with 1min 50 secs recovery
  3. – 4 mins 10 seconds (21 min 5k time) with 2mins recovery
  4. – 4 mins 50 seconds (24 min 5k time) with 2 mins 30 recovery
  5. – 5 mins 20 seconds (27 min 5k time) with 3 mins recovery
  6. – 6 mins 0 seconds (30+ min 5k time) with a minimum of 3mins recovery

Choose the group according to your target 5k time.  If you fall between the target times and you are fully fit with no injuries, then I would suggest you go for the faster option as you can always drop back a group during the session.  If you are returning from injury or have an ‘A’ race coming up then go for a slower target time.

The session will continue through for the full 30 minutes with no stopping other than your recovery target.  This is the first session of the 1k reps and we will be looking to build upon the amount of reps you do for this session.  The suggested target for Thursday is between 3-6 reps.  Record what you do this week and then build on that the next time we do this session.

Please decide which group you are running in before starting the warm ups at Eastways and ensure you are familiar with the session. We will need to be prompt in starting the session due to the cooler temperatures and the coaching team’s meeting.

Emma and I look forward to seeing you tomorrow 🙂

Happy Running!!

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