Thursday Track - ENDURANCE GROUP TRAINING SESSIONS

 
   

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Races

 

This set of Endurance Group sessions provides the Speed Endurance element within the weekly training schedule of a hypothetical athlete who is training from 4 to 6 times a week. In addition to this weekly speed endurance session, we envisage that the athlete will be doing one long, easy run a week and 2 or 3 conditioning runs or cycling at a steady pace. The athlete may also be taking part in the Tuesday evening club sessions. While not focused on any particular race, we believe that including regular speed endurance sessions in a programme will lead to improved performances in all middle and long distance disciplines.

 

21 Mar

Session 14

6 Minute Tempo Run followed by Mini Pyramid

No Race

TBA

Recovery

Secs

60, 75, 90, 120, 90, 75, 60.

60, 75, 90, 120, 90, 75, 60

60, 90, 120, 150

120, 90, 60

60, 90, 120, 150,

120, 90, 60.

14

No. of Reps

200, 400, 600, 800, 600, 400, 200

Ditto

Ditto

Ditto

 

Short Pyramid session. Aim to run each Rep at 75% to 80% of your maximum one-off effort/speed for each Rep distance.