Hope you are keeping well.
This weeks session is nice and straight forward, reps of 3 minutes, 2 minutes 1 minute which creates a set. 3 sets are advised but do less or more depending on your fitness. The number of sets you choose to do depends on the rep effort you apply and can maintain. Ideally with this session you’d work so hard you can maintain the quality for the sets you choose (2/3/4/5). Do not do more sets and leave rep effort/speed compromised. Session maximised on flat short grass or tarmac.
Manipulate your recovery as you see fit between reps (guide below) and remember after every 3rd rep you have completed a set, so take your recovery. Please ensure you complete an adequate warm up and cool down of at least 12 mins.
3-2-1 – 1:1 W:R take the same time off as the time you just repped, 3 mins between sets
Perfect if you have good speed and fitness right now and can dig deep.
3-2-1- 2:1 W:R take half the time off as the time you just repped, 3 mins between sets
Perfect if you have some speed to switch paces well you aren’t your fittest
3-2-1 – 1 min between reps, 2 min between sets. Perfect if you have epic endurance but your speed is missing, even with more recovery, you won’t be able to go any faster.