CLC Striders speed/interval training w/c 8 June 2020

Here is a nice treat for you all to do this week as your main interval speed session.

Warm up 1 mile jog - mobility and dynamic stretches.

Session

• 4 x 2 mins @3k pace - 90 secs jog recovery between efforts (3 mins jog recovery after the set)
• 4 x 1 min @1mile pace - 90 secs jog recovery between efforts (3 mins jog recovery after the set)
• 10mins @10mile pace - (5 mins jog recovery after the set)
• 4 x 1min @1mile pace - 90 secs jog recovery between efforts (3 mins jog recovery after the set)
• 4 x 30secs @800m pace - 60 secs jog recovery between efforts.
• 1 mile cool down easy recovery. Total = 28 mins of effort.

This is a specific 5k session and must be run relaxed and in control. It’s a tough session and requires the right mindset and focus throughout.

Do your stretches at the end of the session.

Enjoy. Coach B

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