Trying this session again after track was closed last week!
This speedwork session starts with 4 efforts of 90 seconds at your “interval” pace (around your 5K pace) with 1 minute of standing recovery between each effort, followed by two minutes of jog/walk for recovery. Then, it’s 4 efforts of 70 seconds at a faster pace, with 45 seconds standing rest between each effort - with another two-minute jog/walk recovery after these four efforts. Finally, it’s 4 efforts of 40 seconds at your “repetition” pace, with 30 seconds standing rest between each effort.
This is a variation of one of Lauren Fleshman’s sessions: https://blog.strava.com/wow-the-taylorswift-9516/ - thanks to Sarah Crandon for the original suggestion!
You can find calculate accurate values for your “repetition” and “interval” paces at http://runsmartproject.com/calculator/.
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