Happy New Year! Finally, we have a Tuesday evening without a football match on!
The speedwork session to start the year will be a “time pyramid”, with increasing then decreasing durations of effort and recovery. The 1-minute and 2-minute efforts are followed by 1 minute of jog/walk recovery, while the 3-minute, 4-minute and 5-minute efforts are followed by 2 minutes of jog/walk recovery. Each interval will be marked by a whistle.
You should aim to run the 1 and 2 minute efforts at your “repetition” pace, which is about 30 seconds per mile faster than your 5K pace, while the 3 and 4 minute efforts should be at your “interval” pace, which is roughly your 5K pace - you can calculate an accurate values at http://runsmartproject.com/calculator/. The session is something of a broad church, with benefits for leg strength and aerobic efficiency.
We will start our “official” warm up at 7:00pm (though feel free to do a few easy laps if you’re a bit early); we will do a couple of easy laps of the track to warm up and then some dynamic stretches starting at 7:10pm. We’ll then get the main session started for 7:20pm. After the main session, we will do a couple of easy laps to cool down and then some static stretching. If you’ve got any favourite dynamic or static stretches, or any ideas for future sessions, don’t be shy about sharing them with the group - we’re always keen to try something new!
For more information about our speedwork sessions and the Manchester Regional Athletics Arena (cost, travel, parking, etc.), see https://www.manyharrier.co.uk/speedwork-sessions