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Intervals: 3x1-5min at 5k Pace

Category: Training-sessions  |  Date: Apr 21, 2020  |  Author: Andy Sloan

21st April - Intervals: 3x1-5min at 5k Pace

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 again this week giving you details of a session focussing on mid-run intervals at 5k pace. Benefits of this session are improvements in your aerobic and anaerobic endurance, maintaining your VO2 max and also the ability to change pace (i..e run faster) mid-race.

Click the video link to hear Andy describe the session in his own words (the session description starts at about 2:50 in), or follow the bullet points below:

  • Start with a 10 minute warm up at home. This could comprise of any combination of the following
    • Jog for 3-4 minutes
    • Squats
    • Lunges
    • Walking on tip toes, then on heels
    • Heel Kicks, etc
  • Now we begin the main session. Set off running and aim to repeat the following 3 times:
    • Run at a moderate pace for 15 minutes. (A moderate pace should mean you can just about maintain a conversation as you run along.)
    • Increase your pace to 5k race pace and hold for 1 to 5 minutes (you decide).
  • Finish with a steady cool down and of course, don't forget to stretch when you are finished !
  • Andy suggests you think about your runing form during the session
    • relax your shoulders
    • Hold your head high
    • Try and look towards the horizon (but obviously keep checking you aren't going to trip up over anything !)
    • Check yout hands are swinging "lips to hips"

Stay Fit. Stay Cool. Stay Safe


 

Intervals: 3x1-5min at 5k Pace