Run Sessions

Intervals

Sessions will vary from week to week working on high end sharpness but also still working on aerobic efficiency. This will be achieved through various forms of interval training. Each session will have the following generic structure.

  • Approx 2km warmup.

  • Dynamic stretches, drills and strides.

  • Intervals covering a cumulative distance from about 5km-8km depending on any given session. Number of repetitions and target times will be adjusted to suit the individual so all levels of ability will be catered for.

  • Approx 2km cooldown and static stretching.

Duration for each session will be approx 1h 15min.

Tempo Sessions

Tempo runs are also known as lactate threshold or anaerobic threshold runs.

The lactate threshold is the point at which lactic acid begins to be increased at an exponential rate and cannot be cleared away by your body. This is often about 80-85% of maximum heart rate.

The aim of tempo running is to increase the lactate threshold, by increasing your body’s efficiency at clearing lactate - the better you can clear lactate, the longer you can maintain a hard pace.

What is tempo pace:

  • Comfortably hard

  • About 30s per km slower than 5k race pace, depending on your 5k pace

  • 8/10 effort

  • Breathing - easy pace is usually 3 strides while breathing in & 3 strides while breathing out - tempo pace should be roughly 2 strides while breathing in or out

  • Roughly 80 to 85 % of max heart rate - may be higher for advanced runners, or lower for beginners.

Brick Sessions

We switch to brick sessions as we approach the race season.

A brick workout is a training session in which you do two disciplines back-to-back with no rest.

Sample Sessions

Intervals

  • 8 x 400m

    • 45-80s recovery in between

  • 3 sets…

    • 4 x 400m

    • 2 x 400m + 1 x 800m

    • 2 x 800m

    • 60s after 400, 90s after 800, extra minute after each set

  • 8 x 600m at pace = 10s quicker than 5k pace

    • 90s jog after each 600m

  • 5 x 800m

    • 2m recovery

  • 5 x 100m at 5k pace

    • 2m easy jog in between

  • 4 x 400m at 5k pace + 5k time trial

    • 1m rest after 400m, 3m recovery before time trial, at max effort

Tempo

  • 2km steady, 2km medium, 2km hard

  • 10m at pace = 5k + 10s

    • 2 sets of this, with 5m recovery in between

  • 2 sets of…

    • 5m at pace = 5k pace + 30s

    • 5m at 5k pace + 20s

    • 5m at 5k pace + 10s

    • So building pace slowly, 1m recovery in between

    • Can do 4 min intervals for folks with less capacity

  • 2 sets of…

    • 5m at pace = 5k pace + 20s

    • 5m at 5k pace + 10s

    • 5m at 5k pace + 5s

    • So slightly quicker than above, building pace slowly, 1m recovery in between

  • 30 minute progression

    • 8m at pace = 5k pace + 40s

    • 8m at 5k pace + 30s

    • 8m at 5k pace + 20s

    • So if your 5k pace is 4:10, running at pace = 4:50/km, then 4:40/km, then 4:30/km

    • Can do e.g. a 24 min progression for folks with less capacity

  • Tempo 60/60

    • 15m hard

    • 15m of 60s hard, 60s tempo, 60s hard…

    • By last hard effort, should be at max heart rate

    • Can do e.g. 12 mins + 12 mins for folks with less capacity

  • Tempo intervals

    • 5 x 5m with: 5m at tempo pace, 5m at slow pace, 5m at tempo pace…

    • Where the tempo pace = 5k pace + 30s, and slow pace = conversation

  • 1 mile efforts

    • 4 (or 3) x 1 mile (1.6k, so can say 7 mins) at tempo pace (pace = your 5k race pace + 30 sec/km)

    • 60s easy jog in between