Seniors’ Endurance Training w/c 26.6.2022

This week the training focus will be mixing VO2 Max improvement using Tabata Style training and hopefully many of you will be racing either the Manchester Mile, the Sale Sizzler or both. Good luck to everyone racing.

Tuesday Session

15 mins warm up

4 minutes of run fast* for a count of 20 breaths, walk for 10 breaths (repeating this cycle for 4 minutes) THEN 4 minutes easy running

* fast – this should be a reasonably smooth acceleration to your maximum pace. By the end of the 6 minutes it will feel EXTREMELY challenging.

REPEAT the above four times

15 mins Cool Down

For background see here.

Thursday Session

No session – if not racing then try a solo fartlek run; warm up nicely then pick a point to run to, run at the maximum pace you feel you can achieve to the point you’re running to, recover, repeat, then cool down.

Sunday Session

Long* Run – surges every 1km; accelerate to 90% of max pace, hold that pace for 10 long breaths (about 20-30 seconds), focus on imagining your head and torso being lifted by a balloon.

*Long is relative to what you have been doing recently; no more than 20% longer than any run you’ve done in the past 4 weeks.

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