Post by adsheps on Feb 26, 2013 14:22:31 GMT
A short, sharp session this Thursday as a few of us are racing the Silverstone Half this weekend. We'll have another go at “Meet & Retreat” - I will try to avoid having man flu this weekend!
We’ll split into pairs – the faster paced runners pairing with the slower, and the mid-paced pairing together i.e. so the average speed of each pair is the same.
We’ll all warm up together – from BTFC, up the High St as far as Hill St/the Plough then back to the dry cleaners. We need to be warm before we start….
From the dry cleaners, the faster of each pair will set off along Banbury Rd, up Humphries Dr, down Halse Rd and, if they get that far, down the High St. The slower of each pair sets off in the opposite direction, up the High St to Halse Rd, down Humphries Dr etc. Everyone aims to run at their 5K pace. Hence the need for a good warm up.
When you meet up with your partner somewhere round the route, stop and recover, chat etc for 5 mins. After 5 mins rest, each runner retraces their own steps back to the dry cleaners, again at their 5K pace. The 5 mins rest is important to recover between efforts! Try to beat your partner back to the cleaners and, as a pair, beat all the other teams back to the cleaners. Once we’ve all met up (at the cleaners), we’ll jog as a group back to the football club to cool down, no doubt discussing who cheated on rest as we go!
By my calculations, each ‘effort’ will be about 12-13 mins. The whole loop is 5K so each effort will be around 2.5K (less if you run slower than your partner). As we’ll be running quite fast please remember the Hi Viz and try to bring a torch.
Clearly this session will be more fun the more pairs of runners we have, so I hope to see you there.
Adam
We’ll split into pairs – the faster paced runners pairing with the slower, and the mid-paced pairing together i.e. so the average speed of each pair is the same.
We’ll all warm up together – from BTFC, up the High St as far as Hill St/the Plough then back to the dry cleaners. We need to be warm before we start….
From the dry cleaners, the faster of each pair will set off along Banbury Rd, up Humphries Dr, down Halse Rd and, if they get that far, down the High St. The slower of each pair sets off in the opposite direction, up the High St to Halse Rd, down Humphries Dr etc. Everyone aims to run at their 5K pace. Hence the need for a good warm up.
When you meet up with your partner somewhere round the route, stop and recover, chat etc for 5 mins. After 5 mins rest, each runner retraces their own steps back to the dry cleaners, again at their 5K pace. The 5 mins rest is important to recover between efforts! Try to beat your partner back to the cleaners and, as a pair, beat all the other teams back to the cleaners. Once we’ve all met up (at the cleaners), we’ll jog as a group back to the football club to cool down, no doubt discussing who cheated on rest as we go!
By my calculations, each ‘effort’ will be about 12-13 mins. The whole loop is 5K so each effort will be around 2.5K (less if you run slower than your partner). As we’ll be running quite fast please remember the Hi Viz and try to bring a torch.
Clearly this session will be more fun the more pairs of runners we have, so I hope to see you there.
Adam