Good morning all. This week’s session is a favourite of mine, both to lead and to run. It’s three hard sets where we go down the distance but up the pace, leaving you finishing on an exhilarating adrenaline rush.
Do not go easy on yourself, this is meant to be run hard.
Set 1: 4 reps of 2 minutes, with 60 seconds static recovery between.
Set 2: 4 reps of 1 minute, with 60 seconds static recovery between.
Set 3: 4 reps of 30 seconds, with 60 seconds static recovery between.
3 mins break between sets.
Doesn’t sound a lot, but the pace for set 1 should be a lot faster than 5k pace, given that you only have to hold it for two minutes before you get a break. Then each set should be faster than the last as the reps become shorter.
By the time you get to the 30-second reps on set 3 you can let loose and go for an absolute burn-up. You’ll be on such a runner’s high when you finish! When you look back at the session on Strava, you should see a clear upwards delineation of pace each set.
If you want to add extra reps in – maybe make the second and third sets six reps instead of four – go for it.
Remember, like all sessions, if this feels hard, it’s supposed to. But that’s where the exhilaration and adrenaline come from – and, crucially, the adaptations. Breaking your body out of what it’s comfortable doing is where growth occurs. It’s what makes you faster. Smash yourself to pieces, and have fun!
(As always, don’t run if you don’t feel well, stay 2 metres apart from other people, and give other pedestrians plenty of room.)
Performance – Participation – Encouragement – Enjoyment