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Lockdown Efforts Wk 12 – Nadine’s Speed Endurance

March 22, 2021 – March 28, 2021 all-day

Efforts session for week commencing 22nd March 2021.

Fingers crossed this will be your last Lockdown Efforts…

This efforts session was last set during week commencing 25th January. The session this time round is an exact copy of the original so should provide you a really good opportunity to compare like for like with regard to pace, heart rate and effort.

The Benefits –

This fun speed run session combines both endurance and speed work and is a great way to get faster and stronger.

Pre Session – 

Complete a few activation/mobility exercises prior to leaving home then warm up with a gentle jog (suggest 7-10 mins).

During your efforts try and maintain a tall/upright posture and focus on keeping your upper body & shoulders relaxed.

The Session –

Bookend a 10 min tempo run  with 6 sets of 2 min intervals  at your 5k pace.

  • 2:00 minute at 5k pace (or 80/90% max effort) x 3
  • 10:00 mins at tempo pace (tempo pace is roughly 25-30 seconds per mile slower than your 5k pace or 70/80% max effort)
  • 2:00 minute at 5k pace (or 80/90% max effort) x 3
  • Recovery intervals will be 1 minute after each 5k interval and 2mins after the tempo run.

Post Session – 

Cool down with a 5/10 minute gentle jog and complete a full set of stretches when you get home.

Let us know how you get on via WhatsApp and Facebook…