Session Description: 4 x 3K Relay – Pushing Your 5K Potential
We're planning something 'completely different' this Thursday; a 3k relay session at 5 Arches. This is a great opportunity to sharpen your fast 5k speed endurance, develop race pacing, and have a bit of fun.
This session is suitable for all abilities; we will ensure mixed ability teams. It doesn't matter if your pace is sub-5 mins miles or 12 min miles, this distance will give you the ability to push hard and gain confidence running faster than usual, which will improve your 5k pace.
Each runner will complete one 3K leg at or just below their 5K race pace, before recovering while their teammates run. That means you're getting a really good quality, high intensity run with plenty of rest. We'll use the time while waiting for team-mates to warm-up/cooldown, and enjoy some chat. There might even be a few snacks and a bit of music to jolly us along!
Why 3K at 5K pace?
Running 3K reps at or just under your race 5K pace strikes the perfect balance between speed and stamina. It pushes your aerobic threshold, helps improve lactate tolerance, and trains you to maintain a strong pace over race distance. With the slightly shorter effort, you can focus on holding good form and rhythm without overreaching.
Meeting at 7pm for a 7:15pm start by Five Arches start point. We will arrange the teams to ensure mixed ability and a fair chance for all to compete. Suitable for Seniors and Youth.
