Seniors’ Endurance Training w/c 17th May

Tuesday 18th

3 x 10 minutes at approx. 10k pace. 4 min recovery, regrouping. 1 mile warm up / down.

Thursday 20^th

A fun Pyramid!

400m, 800m, 1200m ,1600m      5 min recovery jog

1600m, 1200m, 800m, 400m

Essentially at 5K pace, opening up on the 400m

Saturday/Sunday         Long 60+ min easy run

Notes

This schedule again focuses on 5k/10k conditioning. Details here.

This plan continues to assume that each week includes a long (1hr – 2hr) very easy run – nominally on Saturday or Sunday. These runs are required for the develop of aerobic systems. Mileage can be as much as practical but essentially at easy or jog pace. Pace is not a good indicator of benefit, feeling is.

It is advised to include 1-2 steady easy runs over 30 minutes during every 7 days.

Please book your sessions here: Tuesday Thursday