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Tempo Session: Out and Back

Category: Training-sessions  |  Date: Apr 13, 2020  |  Author: Andy Sloan

13th April - Out and Back Tempo Session

With club training sessions suspended due to Coronavirus lockdown measures our 2 club coaches, Glen Johnson and Andy Sloan, will be providing you with a weekly suggestion for a quality speed / endurance session.

It's Andy this week giving you details of a session you are all familiar with - the Out and Back. Good news is you can pick your own route - it doesn't have to be Warren Lane or the Catterton T-Junction. Yay ! Click the video link to hear Andy describe the session in his own words, or follow the bullet points below:

  • Start with a good warm up at home.
  • Now set off and run at a moderate pace for your target time. Andy suggests 26 minutes, but you can decide how long you want to run .. 20, 25, 30 mins etc. A moderate pace should mean you can just about maintain a conversation as you run along.
  • When the time has elapsed, turn around and set off for home, but this time try and run 1-2 minutes faster than on the outbound leg. Note, this is not meant to be flat out - just fast enough to return a little bit faster. At this pace you might not be able to have a conversation, but you should be able to manage a few words here and there.
  • Use the time to concetrate on your running form (Andy explains in the video)
    • Are your shoulders relaxed ?
    • Are you running upright with your head held high (good) or hunched over (bad)?
    • Are your hands swinging "lips to hips" (good) or swinging across your body (bad)?
  • Don't forget to stretch when you are finished

Stay Safe. Keep Running. Keep it Harriers !


 

Tempo Session: Out and Back