21Jan 2021 by Liz Simpson

Virtual session 21 January

Training
Morning all, Here is todays virtual session. Thank you for doing this session within the current Covid-19 rules. 500m repeats at increasing pace Find a safe location where you can run at speed. Run 10 x 500m with 2-minute recovery between each one. Your first 500m should be slightly slower than your 10k pace. Gradually speed up each two reps so your last rep is slightly faster than your 10k pace. Remember to warm up and cool down before and after your session. Take care on any icy, or flooded, surfaces. Enjoy
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09Nov 2020 by Liz Simpson

10/12 November virtual sessions

Training
Hi all, Here are this week’s virtual sessions. These are unofficial sessions and should be done within the current covid social distancing rules. Remember to warm up and cool down before and after your sessions. Tuesday: 400 metre repeats Find an area you can run 400m in one go or with a loop back. Run for 400m at a speed slightly faster than your 5k pace. Have a 1 minute walk/easy jog recovery. Repeat this another 5 times until you have ran 6 x 400m. This is set 1. Have a 3 minute walking recovery. Repeat set 1 so you are running a total of 12 x 400m. Try to maintain the same effort for all your sets. Thursday: 1 minute fast 1 minute slow Find an area you can…
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