Thursday Training – Speed – The Chase – Uphill Progressive
Speed session at Cambrian Way (The Chase)
We will be meeting at the corner of Cambrian Way/The Chase RG31 7DD
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400 m uphill consisting of 2 sets of 100 m hard ( 8/10 or 5 k pace), 100 m float (7/10 or 10 K pace)
1 min rest
400 m downhill consisting of 2 sets of 100 m hard ( 8/10 or 5 k pace), 100 m float (7/10 or 10 K pace)
1 min rest
1 min rest
400 m downhill consisting of 2 sets of 100 m hard ( 8/10 or 5 k pace), 100 m float (7/10 or 10 K pace)
1 min rest
extend rest interval if falling off target pace
The intention is to get used to running at different paces and changing gears on the fly. As a very rough rule of thumb for most people 5 k pace is ~ 5% quicker than 10 k pace
repeat
set will last ~30 minutes + warm up and cool down
Please follow club guidance and wear light/high viz clothing and a head/chest torch.