This speedwork session will be a “time pyramid”, with increasing then decreasing durations of effort and recovery: 1-2-3-4-5-4-3-2-1, with half the previous effort time for 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, 4 and 5 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 the formal session at 7:00pm with some dynamic stretches - do a couple of warm up laps if you're ready before this. We will then do the main session. Afterwards, we will do a couple of easy laps to cool down and then some static stretching.
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