For the coming week Gareth has set the following Coaches Challenge.
This weeks coaches challenge is all about pacing.
Being able to control your pace in a race is the key to good performance at any distance, how many races have been ruined by getting caught in the moment and going off too quickly and how good does it feel when you are able to finish a race strong and sprint to the finish line, it is one of the most satisfying ways to end a good race.
In one or more of your runs this week, you can choose to run any distance you wish but you have to run each mile a little faster than the last. Start slow and gradually speed up through your run.
This will take a little planning and concentration through your session.
Post your Stava splits to the group to show us how good you are.
This weeks effort is again concentrating on pacing, it is a timed pyramid session.
Warm up for 10-15 minutes then :-
1 minute run at 5k pace – then recover for 1 minute.
2 minute run at 10-20 sec/mile slower – then recover for 1 minute
3 minute run at 10-20 sec/mile slower – then recover for 1 minute
4 minute run at 10-20 sec/mile slower – then recover for 1 minute
5 minute run at 10-20 sec/mile slower – then recover for 2 minutes
4 minute run at 10-20 sec/mile faster – then recover for 1 minute
3 minute run at 10-20 sec/mile faster – then recover for 1 minute
2 minute run at 10-20 sec/mile faster – then recover for 1 minute
Finally 1 minute run at your 5k pace
If that feels a little tough then try 1,2,3,4,3,2,1 or 1,2,3,2,1 but the important thing is to think about nailing your pacing.