COACHING/TRAINING SESSIONS

 FEEL FREE TO CONTACT US WITH ANY COACHING QUESTIONS/ADVICE REQUIRED coaching@kenilworthrunners.co.uk

KENILWORTH RUNNERS EDMONDSCOTE WEDNESDAY TRACK SESSIONS

 

Feb 22nd - Stewart

 

1km reps with 90secs recovery

 A group - 4 reps

 B group - 5 reps

 C group - 6 reps


 

March 1st: DAVE TAKING

4 x 1200m with 400m jog recovery

Your 5k race time

1200m rep time

18

4:20

19

4:35

20

4:50

21

5:05

22

5:20

23

5:35

24

5:50

25

6:05

26

6:20

27

6:36

28

6:51

29

7:07

30

7:23

March 8th: STEWART TAKING
Yasso 800s for those in Brighton or Manchester marathon training= 10reps of 800mtr with matching recovery times.
6:45pm start for runners doing this please, to ensure we finish before getting locked in.

Main session is 300mtr reps with 100mtr jog recovery. 18/16/14reps depending on group.

March 15th STEF TAKING

Mixed intervals session:

» 3x400m at 15 seconds faster than 5K pace with 2 min rest

» 1,000m at 10 seconds faster than 5K pace with 2 min rest C GROUP DO 2 1000m reps

» 4x200m sprints with 1 min rest

 

March 22nd: STEWART TAKING
Yasso 800s for those training for London marathon (as above plan, and with 6:45pm start please).

Main session is a ravine of 1000/800/600/400/200/400/600/800/1000. As distances get shorter pace increases. 90secs recovery for 1000&800, 60secs recovery for 600/400/200.

March 29th STEF TAKING

Pyramid SESSION

At 5K race pace, run 400m, 800m, 1,200m, 800m, 400m.  2 min rest in between each interval.

C GROUP RUN 2 1200m reps in the middle

April 5th: STEWART TAKING
400mtr reps with 60secs recovery. 16/14/12reps depending on group.

  

April 12th   DAVE TAKING

6 x 1000m with 400m jog recovery

Your 5k race time

1000m rep time

18

3:36

19

3:48

20

4:06

21

4:18

22

4:24

23

4:42

24

4:48

25

5:00

26

5:12

27

5:24

28

5:36

29

5:48

30

6:00


April 19th: STEWART TAKING
JD variety session.
2x1mile reps @10k pace, 60secs recovery.
3x3minutes @5k pace, 2mins recovery (jog back to start line).
4x200mtr reps @mile pace, with 200mtr jog recovery.

April 26th: STEWART TAKING
Random time blocks @5k pace, with 60secs recovery.
Total effort running time is 30minutes.

 

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