Session Focus
- Technique 20%
- Speed 80%
- Threshold / Tempo 20%
- Endurance 10%
This session is all about improving run speed
The efforts are at a fast pace so you need to take a good recovery between them. We recommend just standing!
Ideally you’ll be a consistent pace throughout each rep – and also consistent across the reps!
If you aren’t sure which level to do, head over to our Training Plans section, or simply work through one each week starting at Level 1!
SESSION PLANS
Level 1
WARM UP
A bit of mobility and build effort…
- 10 minutes at ‘VE Pace’
(Insert 2 x 20 seconds of high knees + 2 x 20 seconds of heel flicks)
Then…
- 10 minutes building from ‘E Pace’ to ‘T Pace’
MAIN SET
Aim for a nice consistent pace within the efforts…
- 10 x 400m at 3kp with 60 seconds rest between each
COOL DOWN
Slow it right down…
- 10 minutes reducing from E Pace to VE Pace
Level 2
WARM UP
A bit of mobility and build effort…
- 10 minutes at ‘VE Pace’
(Insert 2 x 20 seconds of high knees + 2 x 20 seconds of heel flicks)
Then…
- 10 minutes building from ‘E Pace’ to ‘T Pace’
MAIN SET
Aim for a nice consistent pace within the efforts…
- 12 x 400m at 3kp with 60 seconds rest between each
COOL DOWN
Slow it right down…
- 10 minutes reducing from E Pace to VE Pace
Level 3
WARM UP
A bit of mobility and build effort…
- 10 minutes at ‘VE Pace’
(Insert 2 x 20 seconds of high knees + 2 x 20 seconds of heel flicks)
Then…
- 10 minutes building from ‘E Pace’ to ‘T Pace’
MAIN SET
Aim for a nice consistent pace within the efforts…
- 14 x 400m at 3kp with 60 seconds rest between each
COOL DOWN
Slow it right down…
- 10 minutes reducing from E Pace to VE Pace
Level 4
WARM UP
A bit of mobility and build effort…
- 10 minutes at ‘VE Pace’
(Insert 2 x 20 seconds of high knees + 2 x 20 seconds of heel flicks)
Then…
- 10 minutes building from ‘E Pace’ to ‘T Pace’
MAIN SET
Aim for a nice consistent pace within the efforts…
- 16 x 400m at 3kp with 60 seconds rest between each
COOL DOWN
Slow it right down…
- 10 minutes reducing from E Pace to VE Pace
Run Paces
If you aren’t familiar with the run paces in this session head over to our Run Calculator…
Run Drills
If you aren’t familiar with some of the drills in this session head over to our Run Videos section…
