These sessions are aimed at increasing our 5k performance, they are intended mainly to increase speed and lactate tolerance.

Pace is advisory; the aim is to maintain individual performance by keeping the pace constant throughout each set.

Pace is indicated in various ways (fast, hard or jog for that distance), or related to your speed for the indicated distance

Each session will begin with a gentle jog warm up followed by dynamic stretches and/or drills the session will be concluded with a gentle jog followed by static stretches. Duration of each of these units will depend upon the content of the main unit in the session.

Sessions will run at Saffron Walden High School playing field starting at 7.30p.m. on the dates below.

May 8th

3 minutes with 1 minute recovery
2 minutes with 1 minute recovery
1 x 1 minute
4 sets of above with 2 minutes recovery between sets
10k pace minus 10%

May 22nd

600m hard
200 jog
5 or 6 reps
hard = 5k pace

May 29th

4 x 100m walk back
1 min rec
3 x 200m 2min jog
2 min rec
2 x 300m 2 min jog 4 min rec
1 x 400m fast
hard pace

June 12th

7 x 30 secs linear reduced recovery 90 down to 15 secs.
2 sets, 5 min between sets
hard pace

June 26th

10 x 100m linear reduced recovery 90 down to 10 secs.
2 sets, 8min between sets
fast