Thursday Track - ENDURANCE GROUP TRAINING SESSIONS SUMMER/AUTUMN 2019

 
   

Adv 1 & 2

Int 1

Int 2

Int 3

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. Focus is on speed and speed endurance to improve your 5km and 10km times for the remaining summer months leading into the Cross Country Season. We believe that including regular speed endurance sessions in a programme will lead to improved performances in all middle and long distance disciplines.

 

3rd Oct

Session 14

Pyramid Session

 

MRDC

Recovery

75, 90, 120, 150, 120, 90

Ditto

75, 90, 120, 120, 90, 75

Ditto

14

No. of Reps

400, 600, 800, 1000, 800, 600, 400

Ditto

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

Ditto

 

Note that Int 2 & 3 are running a slightly different Pyramid set from Adv and Int 1 groups. After 600 (and 1000) reps jog across grass during recovery so that all reps commence at 400 metres start. Speed Endurance session.