15 mins steady group warm-up
15mins at 10k pace (able to speak in v.short phrases)
15 mins group warm-down
10 mins steady warm-up
5 x 2 mins at 3k pace (short sentence ability) 2 mins recovery between each
20 minutes v.easy warm down
Long 60+ minute easy run
This schedule again focuses on 5k/10k conditioning. It is assumed that target races will not occur before the end of the Summer.
Your aerobic base will have developed well over the lockdown and it is now time to introduce some strength through hill and some threshold intervals. Hill sessions are important and will be arranged.
Mileage Target 40+ maintaining a strong aerobic content. Weekly mileage is presented as an example, however individual athlete norms can be discussed.
It is advised to include 1-2 steady easy runs over 30 minutes every 7 days.
All track and interval sessions should include a minimum of 1mile w/u and 1mile w/d.