30 minutes Fartlek. Variable length efforts, Re-grouping after efforts.
5 min warm up and warm down
Run hard on all short (<200m efforts)
On track 2 x 50mtrs fast with 5 min between runs
2 x (5 x 400m) recovery 90 seconds between reps / 5 min (jog) between sets
Rep pace 90 secs (95% effort) i.e 1500m pace (hard and fast)
Plenty of warm up and warm down
Saturday/Sunday 10-12 mile
This schedule again focuses on 5k/10k conditioning. Details here.
This schedule again focuses on 5k/10k conditioning. After a Winter of almost exclusive Aerobic training June sees the introduction of Anaerobic sessions. The sessions follow a two week cycle because of the interval since the last anaerobic sessions.
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. These runs are required for the develop of aerobic systems.
It is advised to include 1-2 steady easy runs over 30 minutes during every 7 days.
If there are any opportunities to race (sizzlers etc), miss the preceding session.
Target efforts are indicated in the above link. These keep you just on the lactic threshold so you are adapting to process lactate. This is what you predominately need for 5k and 10K. This means that we are targeting a pace of 80% effort which will mean a HR during the effort of around 165 – 170 BPM. Returning to about 120 – 130 at the end of the recovery period.