During May we continue to work on 5k pace or quicker as we have the 5k series underway and our own Road Mile.
As usual all sessions will begin with a group warm-up, a short spell of easy running and will finish with stretches.
7th May – Mile pace sharpener session!
5 minutes at 10k race pace into repeats of 400m at mile pace, 100m walk, 200m fast, 100m walk, 400m mile pace. Static rest for 2-3 mins or a walk/slow jog recovery lap; repeat for 15 minutes; 5 minutes easy to cool down.
14th May
Choice of 800m efforts at 5k race pace with 200m slow jog recovery for 30 minutes OR 1 min hard/1 min recovery x 6, 3 mins easy jog, repeat the 6 x 1, 3 mins easy jog.
21st May
Choice of ‘Supersets’ – 200m sprint, 600m 5k pace, 100m walk, 300m mile pace – 2-3 mins rest (self-timed); repeat for 25-30 minutes
OR 4 x 4 mins at 5k race pace with 2 mins jog recovery
28th May
Mixed pace session: 5 mins at 10k race pace, 1 min recovery, 5 mins at 5k race pace, 1 min recovery, 5 x 1 minute at mile pace with 2 mins recovery; 5 mins at 5k race pace.