We’re on to week 3 of the winter tempo sessions. This week we are doing some mixed distances/times. As usual the session is suitable for all levels, we run on a 1km loop so people spread out across the loop all running at whatever pace suits. Usually the runners self sort into sub-groups running at about the same pace. Typically we would recommend the tempo runs be run at about 70-75% of your 5km race pace. This would be for people putting down a winter base but want to incorporate some running above “steady run pace”. For anyone running late season marathons or half-marathons, feel free to up the intensity to suit your training plan. As a guide I’ve put a small table at the bottom of the post.
Session
Easy warm-up on the run from the Straight Road or get to the business park a little early and run an easy lap
6 x 60m strides
4 x 4 minutes at tempo with 2 minute easy recovery jog
2 x 2 minutes with 1 minute easy recovery jog
Cool down run back to the Straight Road for those who started there
As the poster suggest meeting at the carpark on the city side of the Kingsley Hotel opposite the Bean and Leaf Cafe at 6:30pm or at 6:50pm at the first roundabout inside the Business and Technology Park on the Model Farm Road. Please wear some form of light or Hi-Viz clothing.
Pace Guide
Race Pace—— 5km Race Time——75% RP
7mpkm——35m ——–9m 20s
6mpkm ——30m ——–8m 00s
5mpkm—— 25m——– 6m 40s
4mpkm ——20m——– 5m 20s
3m 30s ——-17m 30s— 4m 40s
You must be logged in to post a comment.