Session @ WADAC Tuesday 6th September 18:30

We are excited for everyone to be back

at training tonight.

We will spend from this week (5th September) until the w/c 26th September in a base phase of training; from then, we will move on to more specific race sets.


Our session until 26th September will be a mixture of Easy Running (ER), which builds your base fitness. ER is also great for strengthening your heart muscle. During ER, your heart is delivering a good amount of blood and oxygen to the exercising muscles, and the muscles respond by making changes in muscle fibres that allow the muscles to accept more oxygen and convert more fuel into energy.


The second part of this phase will be Threshold Running (TR).

At the pace running should feel "comfortably hard" The purpose of this pace is to allow your body to improve its ability to clear blood lactate, so these runs have been designed to improve your endurance and teach your body how to deal with a more demanding pace by increasing the time you can hold a specific speed.


The last part of these sessions will involve some speed reps (200, 300 and 400), and this part of the session will be to concentrate on improving raw speed, anaerobic power and economy of running.


Our set tonight, depending on age/group, will be a variation of:



Warm up - 10 mins Easy Running.

Break for stretches, strides and drills.

Threshold Running 10 mins.

4 x 300 Reps.

1 x 400 Rep.

Threshold Running 5 mins.

Cool down - 10 mins Easy Running.


Drop me a line if any questions.


Below is a rough pacing guide that we will use for our session.

It is not an exact science, but it should be used as a guide to your pacing.


As you know, in the group, we place a lot of effort on running at specified paces as opposed to perceived effort so that we can train more effectively across the speed continuum and develop a better physiological response to training.



Pacing guide:

VDOT 49.8

5k 20mins

3k 11:36

2k 7:26

1500m 5:25.


ER (W/U or C/D) - 8:30m 5:17k

TR - 6:52m 4:16k (1:42lap)


Intervals.

1 mile - 6:19

1.2k - 4:42

1k - 3:55

(400m 1:34)


Reps

200 44/40

300 1:06/1:00

400 1:28/1:20

600 2:12



VDOT 52.6

5k 19mins

3K 11:02

2k 7:05

1500m 5:09


ER (W/U or C/D) - 8:15m 5:08k

TR - 6:34m 4:05k (1:38 lap)


Intervals.

1 mile - 6:02

1.2k - 4:30

1k - 3:45

(400m 1:30)


Reps

200 42/38

300 1:03/57

400 1:24/1:16

600 2:06



VDOT 56.3

5k 18mins

3k 10:24

2k 6:39

1500m 4:51


ER (W/U or C/D) - 7:45m 4:49k

TR - 6:13m 3:51k (1:32 lap)


Intervals.

1 mile - 5:43

1.2k - 4:16

1k - 3:33

(400m 1:25)


Reps

200 39/35

300 59/53

400 1:19/1:11

600 1:59


VDOT 60.2

5k 17mins

3K 9:48

2k 6:16

1500m 4:33


ER (W/U or C/D) - 7:15m 4:30k

TR - 5:53m 3:39k (1:28 lap)


Intervals.

1 mile - 5:25

1.2k - 4:02

1k - 3:22

(400m 1:20)


Reps

200 37/33

300 56/50

400 1:14/1:06

600 1:52


VDOT 64.6

5k 16mins

3k 9:12

2k 5:53

1500m 4:18


ER (W/U or C/D) - 7:00m 4:21k

TR - 5:33m 3:27k (1:23 lap)


Intervals.

1 mile - 5:07

1.2k - 3:48

1k - 3:10

(400m 1:16)


Reps

200 35/31

300 52/46

400 1:10/1:02

600 1:45


VDOT 69.6

5k 15mins

3k 8:37

2k 5:31

1500m 4:01


ER (W/U or C/D) - 6:30m 4:02k

TR - 5:14m 3:15k (1:18 lap)


Intervals.

1 mile - 4:49

1.2k - 3:35

1k - 2:59

(400m 1:11)


Reps

200 32/28

300 49/43

400 1:05/57

600 1:38

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