A friendly running club based in Cirencester!
Log in |

Lockdown Efforts Wk 10 – The ‘Back to School Blow Out’

When:
March 8, 2021 – March 14, 2021 all-day
2021-03-08T00:00:00+00:00
2021-03-15T00:00:00+00:00

Efforts session week commencing 8th March…

This session is short, sweet and perfect for clearing out the cobwebs after a couple of months home schooling. Based on negative splits the session will ramp up in intensity as you go finishing faster than it starts.

The Benefits:

As we’ve highlighted in the past it’s oh so easy to start a run or a race too fast and then die off towards the end. Running negative splits in training can prove to be the perfect antidote by teaching you to control your pace early and build towards a higher pace at the end.

In addition the decreasing effort durations combined with the increased effort levels will be working your Aerobic Energy System which will result in significant fitness gains.

Pace Management:

For the more experienced runners this session will be using all of the race pace’s from Marathon, Half Marathon, 10k, 5k and 1 mile.

If you’re not sure what marathon, half-marathon, 10K, or 5K pace feels like, just focus on running each effort faster than the last. The key is to not start the first effort too fast so that you’re able to increase your pace for the remaining four intervals. 

For your recovery intervals ensure they are reduced to an easy pace or even a walk. To make the most of the fitness gains it is important that your heart rate and breathing is under control before starting the next effort.

Pre Session:

Complete a 10 minute jog gradually increase in your pace before completing two or three 20/30s surges in the last few minutes.

Main Session:

The main session is an inverse ladder starting with your longest duration/lowest intensity interval working it’s way through to your shortest duration/highest intensity interval.

  • Work interval: 5 minutes at marathon pace (or 5 out of 10 Perceived Effort)
    • Recovery interval: 1 minute at easy pace
  • Work interval: 4 minutes at half marathon pace (or 6 out of 10 PE)
    • Recovery interval: 1 minute at easy pace
  • Work interval: 3 minutes at 10K pace (7 out of 10 PE)
    • Recovery interval: 1 minute at easy pace
  • Work interval: 2 minutes at 5K pace (8 out of 10 PE)
    • Recovery interval: 1 minute at easy pace
  • Work interval: 1 minute at 1 mile pace (9 out of 10 PE)
    • Recovery interval: 1 minute at easy pace

Cool Down:

After you have recovered from your last effort take a 5/10 min gentle jog home then once home complete a full set of stretches.

Enjoy…