Thursday Training – Speed and Endurance @ Calcot Recreation Ground – Acceleration Run
Meet at lower end of Calcot Recreation ground ///yards.flank.bleat
Park either in layby off A4, Sainsburys, or Recreation ground car park
We will be using a 200 m ish loop so you can all hear the whistle
Acceleration Run – practising pacing
warmup
3 min easy – 4/10 Relative Perceived Effort
3 min marathon pace – 5/10
3 min half marathon pace -6/10
3 min 10k pace -7/10
3 min 5k pace -8/10
1 min blast at mile pace 8+/10
3 min marathon pace – 5/10
3 min half marathon pace -6/10
3 min 10k pace -7/10
3 min 5k pace -8/10
1 min blast at mile pace 8+/10
break
2 min easy 4/10
2 min marathon pace 5/10
2 min half marathon pace – 6/10
2 min 10k pace – 7/10
2 min 5k pace – 8/10
1 min blast at mile pace – 8+/10
2 min marathon pace 5/10
2 min half marathon pace – 6/10
2 min 10k pace – 7/10
2 min 5k pace – 8/10
1 min blast at mile pace – 8+/10
cooldown
If you don’t want to push to a particular effort, max out where you feel comfortable and stay there. It will be relatively toasty so I recommend bringing water.
If you aren’t sure what your pace is for a particular distance, I’ve attached an RPE chart I quite like. You can also use a race pace predictor such as this one https://www.runnersworld.com/…/a76…/race-time-predictor/