Dear all,
I hope you all had a good summer. We already announced Block 2 of our 6-week training blocks back at the end of July but in case you’ve forgotten/deleted the email here is a reminder of what we have coming up:
Block 2: 11/09/2023 – 16/10/2023
Longer reps with a focus on endurance for those targeting an Autumn half marathon.
| Week 7 | Week 8 | Week 9 | Week 10 | Week 11 | Week 12 | |
| 11/09/23 | 18/09/23 | 25/09/23 | 02/10/23 | 09/10/23 | 16/10/23 | |
| Session | 6 x 800m @ 5km race pace. 7/8 out of 10 effort. 2min recoveries | (4.30mins @ threshold pace) x 4 reps. 90 second recoveries. Runners to mark the distance on first rep, try to repeat for the session. Start each rep from start line. | Shift the gears: 800m (60% effort for first 600m, 70% for last 200m), 2min rest x 2 reps. 600m (70% effort for first 600m, 80% for last 200m), 2min rest x 2 reps, 400m (80% effort), 2 mins rest x 3 or 4 reps | 4 – 5 x 1000m @5k pace, 200m jog recoveries | Down the ladder: 1200m, 1000m, 800m, 600m, 400m, 200m. 200m recoveries. Anyone completing within 25mins can run optional extra 200m reps. | 1 Mile Time Trial
Followed by 200m relay in 3’s for the remainder of the session.
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As before if you can’t do Monday nights feel free to run the session independently.
If you are new to Mondays and the sessions seem a little daunting please don’t be put off. Published session plans are just a guide we are happy to amend sessions to cater for all abilities, please do come and speak to one of the coaches.
If you have any feedback on the first 6 week block we’d love to hear it.
If you have any questions please do not hesitate to get in touch with me or one of the other coaches.
Kind regards
Sonja