This speedwork session will be 600 metre relays, with 200 metres of recovery between each set. We will partner people of similar abilities so that everybody is getting a similar amount of “recovery” time compared to their “effort” time. You should aim to complete a minimum of 6 sets. (If you're training for a marathon, you may wish to do a few extra sets, but drop the pace a touch.)
You should aim to run the efforts at your “repetition” pace, which is about 30 seconds per mile faster than your 5K pace - you can calculate an accurate value at http://runsmartproject.com/calculator/. The session is aimed at improving your running efficiency and leg strength.
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