Training Session – Thursday 14th February 2019

12 February 2019 - By Rachel Pearsons

Training on Valentines Day! What could be more romantic?!? Treat your loved one (and yourself!) to a training session with lovely people! Who needs a spa, or a meal out, chocolates or flowers when you could pop along to your local running club and spend the evening with Martyn and me!!

Each rep will be 1 x 400m of the loop at Eastways with standing/walking recovery. There are 5 reps in each set. You will have a target zone in which you need to complete the 400m in. At the end of the set, you get a 2 minute recovery before starting again. The session is planned to last 30 minutes.

Ideally, you should be aiming to group yourself a bit quicker than your 5k pace. So try and reach the quicker end of your target zone. However, if this is your first time at this session then it won’t hurt to go with your normal 5k pace group. If you are returning from injury/new to running, then run at a pace that is suitable but still use the reducing recovery. The aim is to run each rep in the same time. The groupings are as follows;

Group 1 – 17-19 min 5k pace – target zone 1:25-1:30 min per 400m
Group 2 – 20-23 min 5k pace – target zone 1:35-1:50 min per 400m
Group 3 – 24-26 min 5k pace – target zone 1:55-2:10 min per 400m
Group 4 – 27-30 min 5k pace – target zone 2:15-2:25 min per 400m
Rep 1, 90 secs recovery, Rep 2, 75 secs recovery, Rep 3, 60 secs recovery, Rep 4, 45 secs recovery then run your final rep. End of set.

Please feel free to use this in order to programme your Garmin’s or other devices that you may use to time and record your session.

We love this session and sure that you will too. So come along and feel the love of the training!

Martyn and Rach