CLC Striders speed/interval training w/c 6 July 2020

Here is the interval session for this week set by Coach Bren. Please note that if you are attending a club session on Wednesday the session may differ based on the coach’s own preference and also suitability for the group.

1 mile warm up jog, dynamic stretches, drills and strides

The session

• Set 1 - 5m, 4m, 3m, 2m, 1m,
• Set 2 - 1m, 2m, 3m, 4m
• 90s recovery (walk) between efforts- 3 minutes recovery between sets.

What pace?

• 1m efforts @ 1 mile pace
• 2m efforts @ 3k pace
• 3m efforts @ 5k pace
• 4m efforts @ 10k pace
• 5m efforts @ 10m pace

Minimum 1 mile cool down, jog and stretch

Hydrate well, maintain 2 metres distance from others and don’t be a litter bug.

Go smash it.

Coach B

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