Session Focus
- Technique 20%
- Speed 100%
- Threshold / Tempo 30%
- Endurance 10%
This is a great session for building up run speed!
For the main set you don’t need to run at a set pace – just run MAD (fast!) by feel!
Ideally you’ll be consistent across all the reps but it should be hard to maintain on the final few…!
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…
- 5 minutes at ‘VE Pace’
(Insert 2 x 20 seconds of high knees + 2 x 20 seconds of heel flicks)
Then…
- 5 minutes building from ‘E Pace’ to ‘T Pace’
MAIN SET
Aim to be fast but consistent on the efforts! Should be hard to maintain on final few reps…
- 1 minute MAD/FAST
- 1 minute VERY EASY
Repeat x 10
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…
- 5 minutes at ‘VE Pace’
(Insert 2 x 20 seconds of high knees + 2 x 20 seconds of heel flicks)
Then…
- 5 minutes building from ‘E Pace’ to ‘T Pace’
MAIN SET
Aim to be fast but consistent on the efforts! Should be hard to maintain on final few reps…
- 1 minute MAD/FAST
- 1 minute VERY EASY
Repeat x 12
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…
- 5 minutes at ‘VE Pace’
(Insert 2 x 20 seconds of high knees + 2 x 20 seconds of heel flicks)
Then…
- 5 minutes building from ‘E Pace’ to ‘T Pace’
MAIN SET
Aim to be fast but consistent on the efforts! Should be hard to maintain on final few reps…
- 1 minute MAD/FAST
- 1 minute VERY EASY
Repeat x 14
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…
- 5 minutes at ‘VE Pace’
(Insert 2 x 20 seconds of high knees + 2 x 20 seconds of heel flicks)
Then…
- 5 minutes building from ‘E Pace’ to ‘T Pace’
MAIN SET
Aim to be fast but consistent on the efforts! Should be hard to maintain on final few reps…
- 1 minute MAD/FAST
- 1 minute VERY EASY
Repeat x 16
COOL DOWN
Slow it right down…
- 10 minutes reducing from E Pace to VE Pace
Level 5
WARM UP
A bit of mobility and build effort…
- 5 minutes at ‘VE Pace’
(Insert 2 x 20 seconds of high knees + 2 x 20 seconds of heel flicks)
Then…
- 5 minutes building from ‘E Pace’ to ‘T Pace’
MAIN SET
Aim to be fast but consistent on the efforts! Should be hard to maintain on final few reps…
- 1 minute MAD/FAST
- 1 minute VERY EASY
Repeat x 18
COOL DOWN
Slow it right down…
- 10 minutes reducing from E Pace to VE Pace
Level 6
WARM UP
A bit of mobility and build effort…
- 5 minutes at ‘VE Pace’
(Insert 2 x 20 seconds of high knees + 2 x 20 seconds of heel flicks)
Then…
- 5 minutes building from ‘E Pace’ to ‘T Pace’
MAIN SET
Aim to be fast but consistent on the efforts! Should be hard to maintain on final few reps…
- 1 minute MAD/FAST
- 1 minute VERY EASY
Repeat x 20
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…
