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This speedwork session will be 5 sets of 4 minutes effort, with 2 minutes of recovery jog/walk in between each effort.
You should aim to run the efforts at your “interval” pace, which is around your 5K pace - you can calculate an accurate value at http://runsmartproject.com/calculator/. The session is aimed at improving your 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