The Week Ahead - 13 April

Those who did the 3k Time Trial last Tuesday will now have a pace guide to help them run the Fryth Wood session on Tuesday (don’t worry if you missed the Time Trial, we’ll be doing it again on Thursday, and on Tues 21 April).

To work out how fast to run the (just under) 1,500 metre Fryth Wood look under 2 Interval/Repetition Training which says:

Cruise Intervals - are meant to increase your lactate threshold pace. Cruise Intervals are like shorter and slightly more intense tempo intervals. They last three to eight minutes and are followed by short recovery jogs (30 seconds to 2 minutes). You’ll probably find that it’s easy to run too fast on these. The tendency is to treat them like regular long intervals. However, keep it under control and work on a smooth, fast rhythm. Control in training is key to improvement.

To work out your pace, increase the pace range figure in the per k box by a half, as Fryth Wood is almost 1.5k. Run the first rep at what you think is about the right pace, check your watch at the end, and then speed up or slow down accordingly on the next lap. You’ll find that with practice you’ll be getting the pace better with each lap. 

If you missed the Time Trial, you have another chance on Thurs to get your personal training pace guide. We’ll do some warm-ups first.

The long run will be the Wye Valley Walk, Porthcasseg Farm and back along the road when it gets dark.

We hope to start the Cotswold Way Relay runs on Saturday. A couple of members have put their name down, but we need a few more, so let me know if you’re interested. We had some good days out last Spring with a drink and a snack afterwards.

Sunday of course is Offas Orror. Colin Prosser and his team should have your name down if you’re helping - but it’s never too late!

This entry was posted on 13/04/2009 at 09:39 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response or trackback from your own site.