Lockdown Efforts Wk 4 – Nadine’s Speed-Durance

Efforts session for week commencing 25th January 2021.

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…