Thursday 7/11/2024

Wellcome to our new Cycle for the Winter Period with New Targets and Goals. If you want to see more details Click Here.

Fitness

Interval Training Session: Speed Development for 5K

Workout Structure

2 Sets:

• Every 2 mins x 8 reps

• 200m Run

Pacing Details:

• Reps 1-2: Run at 5K race pace

• Reps 3-4: 3-5 seconds faster than 5K pace

• Reps 5-6: 2-5 seconds faster than 5K pace

• Reps 7-8: 1-3 seconds faster than 5K pace

Rest Between Sets: 6-8 mins

Cool-Down

After Final Set:
Transition directly into a 10-minute walk-jog-run at a relaxed, recovery pace.

Training Intent

This session focuses on speed development for 5K races, gradually increasing pace to build sustained, pace-based endurance. Athletes will maintain exposure to pace control, ideal for race prep in upcoming events.

Competition