Thursday Training – Endurance – Inverted Pyramids @ Grafton Road
Endurance Session at Grafton Rd
Meeting at ///prom.others.discouraged ,Corner of Maiwand Gardens/Grafton Rd.
You will be running on a 500 m loop doing inverted pyramids, and just to mix it up a bit the loop will be clockwise this time.
The idea is to use the ‘dip’ after 100 m as a pace recalibration point, not that anyone (myself firmly included) ever sets off too fast….
3 laps – 1500 m
90 seconds break
2 laps – 1000 m
60 seconds break
1 lap – 500 m
30 second break
2 laps – 1000 m
60 seconds break
3 laps – 1500 m
90 seconds break
90 seconds break
2 laps – 1000 m
60 seconds break
1 lap – 500 m
30 second break
2 laps – 1000 m
60 seconds break
3 laps – 1500 m
90 seconds break
Target pace is Half Marathon race pace (or 5 K pace + 10 %, 10 K pace + 5 % : 6-7/10 RPE
Set will last 30-35 minutes + warm up + cool down
Please follow club guidance and wear light/high viz clothing and a head/chest torch.