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Post by adsheps on May 16, 2012 17:25:09 GMT
Details of the session to follow, but here's some homework for everybody....
You will need to know your 'target' 10K pace in both mins/Km and mins/mile. Here are some examples:
40 min 10K = 4:00 mins/Km = 6:23 mins/mile
45 min 10K = 4:30 mins/Km = 7:11 mins/mile
50 min 10K = 5:00 mins/km = 7:59 mins/mile
By target pace I mean what you'd be pleased to run in a race now, rather than train really hard for months to get!
Those with Garmins will get maximum benefit from the session if you switch it to Km mode, ensure its telling you pace rather than speed, turn off auto splits and understand how to use manual splits. Those without will find bringing a stopwatch of some kind handy!
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Post by adsheps on May 23, 2012 16:31:34 GMT
I hope everyone has done their home work….
Here’s the plan for the session:
Meet at the Football Club as usual. Once the beginners/improvers are back we’ll have the usual parish notices in the stand, talk through the session and be on our way.
Warm Up
Out of the Football club we go left at the end of Churchill Way, over the roundabout and along the A43 past Evenley Hall to the roundabout. Then carefully over the A43 to effectively go right at the roundabout on the road towards Charlton. Here we’ll find somewhere out of the way to regroup and do some stretching.
The session – 1 Km efforts
There will be 2 x 1 Km stretches of the road marked out between the A43 roundabout and the crossroads where you would turn right to go to Hinton. The aim is to run 1 Km at a pace that is 10-15 seconds per mile faster than your target 10K pace. Then recover for about 3 mins (during which time you’ll jog to the start of the next 1 Km). The ‘gap’ between is only about 400m so make sure you get 3 mins recovery!
Short Option:
Do the same 1 Km stretch back the other way (2 efforts)
Long Option:
Do both 1 Km stretches (so you get to the Hinton crossroads), recover by jogging towards Hinton and back to the crossroads then do both 1 Km stretches on the way back to the A43 (4 efforts in total)
Non-interval option:
Just run to the Hinton crossroads and back at a steady pace.
Warm Down:
We’ll regroup at the A43 roundabout before jogging back to the Football Club.
Confused? You will be!
See you on Thursday night
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pixie
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Post by pixie on May 23, 2012 18:32:05 GMT
.....if I get a note from my mum, can I go to the library instead?
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Post by roadrunner62 on May 24, 2012 15:41:22 GMT
Interesting looking session. Lucky for us it's not the hottest day of the year otherwise it might be indescribably torturous out there. Oh wait......................
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