Tempo and interval sessions

 Coronavirus - ALL SESSIONS including Juniors SUSPENDED - see Our Club/Coronavirus

 -- Tempo efforts should be ran at a 'comfortably quick' pace equivalent to something between your 10k and half marathon pace, or a pace you can sustain for an hour in a road race.

 -- Run relaxed and don't race them.

-- Get at least a 10 min warm up/cool down before and after.

 -- You will need to do drill work before each session. This is to activate the muscles, reduce injury, build up strength and coordination and help you complete the session to a better quality. Drill work can include:  High knees, walking lunges, skipping, leg swings, glute swings, hip flexes, hopping, and finish off with 3 x 80m fast strides with full recovery between each one. Any questions on these please ask as it is crucial to get these done. 

 --  Make sure to eat well asap after the run! A carb/protein heavy snack or meal is ideal, this aids the recovery process and allows you to get the most out of the session.

-- Don't be afraid to adjust the session or substitute with an easy run if you are not feeling as energetic. Your health always comes first!

-Interval efforts should be ran at around 5k pace or quicker. They are hard so make the most of your recoveries, and make sure to run relaxed and controlled, not trying to force a pace.

Please also check out our 'fundamentals of your training week' page to read up on the crucial elements that should make up your training week!

 Any questions send me an email at: Cameron.harris11@yahoo.co.uk

Cameron Harris - Head Coach

Session list (More to be added!)

**When recovery is listed as 'off 90 second jog' or 'off 2 min rest' this is the recovery between each rep. I.e 3 x 6 min off 2 min recovery is:  6 minutes, 2 min rest, 6 minutes, 2 minute rest, 6 minutes 

·         Tempo: 15 min, 3 min rest, 2 x 3 min off 90 second jog

·         Interval: 6 x 90 seconds off 90 seconds, 3 min rest, 2 x 3 min between 5k and 10k pace. - go 5k pace on the 90s, progress into them, see where you're at half way in.

·         Tempo: 8 min, 2 min jog, 8 min, 2 min jog, 2 x 2 min off 1 min jog

·         Interval: 4 x 3 min off 2 min rest, 3 min rest, 3 x 1 min off 1 min

·         Tempo: 12 min, 3 min rest, 8 min

·         Interval: 3 x 6 min off 2.5 min rest. Go between 5k and 10k pace for these

·         Tempo: 3 x (6 min, 2 min jog, 1 min, 3 min jog).

·         Interval: 2 x 5 min off 2 min rest, 3 min rest, 3 x 2 min off 90 second rest

·         Tempo - 10 min, 3 min jog, 2 min, 3 min jog, 9 minutes- keep it nice and controlled. Jog the recoveries, don't put the foot slightly off the brake. Can work quicker on the 2 min effort.

·         Interval: 8 min at tempo, 3 min rest, then 2 x 4 min off 2 min rest, then 4 x 50 seconds off 90 second rest.

·         Tempo: 3 x 7 min off 2 min jog

·         Interval: 4 x 2.5 min off 2 min, 4 min rest, 4 x 90 seconds off 2 min. Around 5k pace effort.

·         Tempo: 3 x 6 min off 2 min jog, 3 min rest, 4 x 1 min off 1 min jog

·         Interval: 5 min, 3 min rest, 8 x 45 seconds off 90 seconds, 3 min rest, 5 min. Looking at between 5k and 10k pace for the 5 min. Be swift on the 45 seconds but don't exhaust yourself.

·         Tempo: 3 min, 3 min , 8 min, 3min , 3 min - all off 2 min jog

·         Interval: 2 x (4.5 min, 3 min, 2 min - all off 90 seconds rest) -- 4 min rest between sets.

·         Tempo: 15 min, 3 min rest, 2 x 3 min off 1 min jog

·         Interval : 4 x 4 min off 2 min rest- start off between 5k and 10k pace and work towards 5k pace.

·         Tempo: 2 min, 9 min, 2 min, 9 min -all off 2 min jog

·         Interval : 12 min tempo, 4 min rest, 6 x 40 seconds off 1 min

·         Tempo: 3 x (6 min, 2 min jog, 1 min) 3 min jog between each set

·         Interval: 6 min, 3 min rest, 2 x (5 x 1 min off 1 min rest) 4 min between sets. So: 1,1,1,1,1, 4 min rest, 1,1,1,1,1)

·         Tempo: 9 min, 3 min jog, 3 x 4 min off 2 min jog.

·         Interval: 6 min, 3 min rest, 6 x 30 seconds off 30 seconds, 3 min rest, 6 min.

·         Tempo: 30 min as 6 min tempo, 4 min steady (not a jog but not fast either, steady should be adequate enough to recover you for the next 6 min). Tempo pace for the 6 min if not a tad faster.

·         Interval: 2 x (4 x 2 min off 1 min recovery) 4 min rest between sets. So: 2,2,2,2 - 4 min rest - 2,2,2,2

·         Tempo: 15 minutes, 3 min rest, 3 x 2 minutes off 1 min jog

·         Interval : 5, 4, 3, 2, 1 min all off 2 min rest. Be good to get some real speed going on the shorter reps for these ones. But ideally start off around 10k pace for the 5 min, and progress faster from there.

·         Tempo: 12 minutes, 3 min rest, 2 x 4 minutes off 2 min jog

·         Interval: 3x (4 min, 2 min rest), then 4 min rest, and then 6 x 30 seconds off 30 seconds