This speedwork session will be 30 minutes of 600m efforts followed by 200m of recovery. You will partner up with someone of a similar ability and run the session as a relay; one partner completes their 200m recovery while the other does their 600m effort.
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/. For the recoveries, you can walk or jog - just make sure you're back at your starting point before your partner completes their 600m effort! The session is aimed at improving your running efficiency and leg strength.
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