This week’s solo run session – Week commencing 4th May

This week’s run session has been set by Imogen Peck, a ‘mixed grill’ pyramid of intervals with moving recoveries. The idea is to run the ‘effort’ parts at roughly 10k pace i.e. hard, but not flat-out – a pace you can sustain for the whole session’s efforts without slowing down. Don’t get too hung up on getting the pace exact – the pace indicator can be quite erratic on your watch, so focus on maintaining a hard effort. Then during the rest period do a VERY easy recovery jog for 90 seconds. How far you will cover in the session depends on your pace, so if you’re not sure Imogen suggests using a 5k loop so that you aren’t thinking about route and distance as well as timing your efforts and recoveries.

As ever, please don’t exercise if you’re feeling unwell, observe social distancing, and be sensible when doing the ‘effort’ parts of the session – it’s better to have an interrupted interval than a squashed pedestrian/runner!

WARM UP – 10 minutes easy jogging
2 mins effort (90s moving recovery)
4 mins effort (90s moving recovery)
5 mins effort (90s moving recovery)
6 mins effort (90s moving recovery)
5 mins effort (90s moving recovery)
4 mins effort (90s moving recovery)
2 mins effort
COOL DOWN – 10 minutes easy jogging

The total volume is 28 minutes for the full session. If that sounds like too much, skip the 6-minute interval, which brings it down to 22 mins. Which you choose to do will depend on your fitness and how much tempo and speed work you’ve been doing – and your enthusiasm levels, perhaps?!

Happy interval-ing and thanks to Imogen for the session!

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