A structured speed session using the quiet roads and pavements near the school. The flat, well-lit terrain makes it ideal for timed efforts with recovery jogs and rest between.
After a warm-up, we'll run a series of intervals.
The intervals will be: 1 min, 2 mins, 3 mins, 3 mins, 2 mins, 1 min. Recovery is 1 min for the first interval, then half the effort for all the others. We will do 2 sets. Pacing should be around 5k pace for the long intervals and faster for the short ones.
Intervals are run at your own pace, so this session works for all abilities. The goal is to push a little harder than your comfortable running pace during the efforts, then recover fully before the next one. You're only racing yourself.
All abilities welcome — effort is individual, but the session is together.
