Thursday Training – Speed & Endurance – Prospect Park – A4 Path
Meeting at the path to the side of the main car park.
We will be using the path between the car park and the A4
Endurance Focus
-1200m ( 3 lengths of the path) @ half marathon pace (5% slower than 10K, 10% slower than 5K)
(1200m so you alternate between up-down-up and down-up-down)
-Try to run all 3 legs at the same pace
-90 seconds break
-repeat
-1200m ( 3 lengths of the path) @ half marathon pace (5% slower than 10K, 10% slower than 5K)
(1200m so you alternate between up-down-up and down-up-down)
-Try to run all 3 legs at the same pace
-90 seconds break
-repeat
Speed Focus
-400 m @ 5 k pace
-alternating between up and down – try to run both at the same pace
-30 seconds break (extend to 45 if you feel you are dropping off the pace)
-repeat
-400 m @ 5 k pace
-alternating between up and down – try to run both at the same pace
-30 seconds break (extend to 45 if you feel you are dropping off the pace)
-repeat
Warm-up
~30 min main session
Cool-down
~30 min main session
Cool-down
Please follow club guidance and wear high-viz/light coloured clothing and a chest/head torch.