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Training at a glance:
Tuesday - 6:30-8 Bar End Track - grass session
Wednesday - 6:45 River Park - social Run
Thursday - 6:45-8 Bar End Track - tempo run and social runs
Saturday - 8:00 River Park - long run (check with Coaches)
Saturday - 9:30 Farley Mount (check with Coaches)
Sunday - various runs - speak to coaches

 

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Monday
Feb252013

'Grass session' 26 Feb - on the track

Marathon/endurance building session

Tomorrow our Yasso 800s are up to 8. So 8 x 800m with 400m jog recoveries. 

These are aimed at marathoners but it's a good session for anyone wanting to build endurance.  If you're marathoning in April, you ought to be doing the full session. If you're marathoning in May or not marathoning at all, you could do 6 or 7 depending on where you are, fitness-wise.

Non-marathon session:

If you want something aimed more at 10k/10mile races:

2 or 3 sets of: (800 @ just under 10k pace (2 mins jog), 400 @ 5k pace (60 sec jog), 200 @ mile pace, (30 sec jog), 1000 @ 10k pace).  4 mins static/walking between sets.

If you're a 30 mile a week runner, do two sets. If you're a 40+ mile a week runner, do three sets.

See you there!