Consistent Pace over a Consistent Distance

Session aim/goal

This session will work on your overall fitness and running endurance.    

Target energy system

You will be training your lactic and aerobic energy systems.

Session warm up

Complete your own warm up to get ready for the session.  Include some exercises to slowly raise your heart rate, appropriate for your level of fitness and the session you're about to follow.  Include some dynamic movement to gently increase the range of body movement. Use this time to think about the session, to prepare your mind for exercise and set your intention.  

Main session

Mark yourself a distance which takes around 3 minutes to easy run.

Running at around your 5K pace, complete one rep from your start marker to your end marker.

Walk back to the start to give yourself a really good rest; and then complete another rep.

Continue to follow this pattern and aim to keep going for around 30–40 minutes.  

Session cool down

Gently bring your heart rate back down.  If you wish, include some gentle stretching.

Reflection

During the cool down, take a few moments to think about how the session went.  

• Did you enjoy it?
• Did you learn anything interesting about your running?
• Do you enjoy running repeats in a different location to track?
• What other factors do you need to think about?