This week’s announcements from club Chairperson, Rhian are now available on Teal TV: Club Announcements 27th April.
Thanks to Tom Bunn for this week’s reps session. As always please follow the guidelines regarding social distancing, keeping a minimum of 2 metres away from others and:
1) If you or someone in your household are experiencing any symptoms of the coronavirus or other illnesses, do not do this session.
2) Always look to doing the session at quieter times and in a quieter location.
3) Stay close to home. In the event you don’t feel 100% it is key you get home and rest ASAP.
This week’s session is aimed at getting your legs turning over, but not pushing you to exceptional limits. You can do this as a reps session or as part of standard run.
30,20,10
60 seconds effort each rep, ideally you would do 30 seconds half marathon pace, 20 seconds 10km pace and 10 seconds 5k pace (so its an acceleration). Do these as 1 rep and then recover for between 1 to 3 minutes and repeat. This session can range from 15-30 minutes depending on your fitness and determination. ALL RECOVERIES SHOULD BE MOVING, stopping immediately after a hard effort puts a lot of pressure on your heart and if you’re asymptomatic this may cause complications.
This session is for both hills and flats, although on hills you will be able to be a little slower ie. 30 seconds marathon pace, 20 half marathon and 10 at 10km pace.
If you struggle with the concept of the session or just fancy not looking at your watch too much, then start the 1 minute rep at half marathon pacing and focus on a gradual increase in speed finishing the rep with a flourish. The coaching team are always here to help and if you have any specific questions, please get in touch with them. Thanks to Tom for this week’s session!