Friday Session

June 2021

June 18th4 x 8 minutes @ lactate threshold intensity with less than 2 minutes recovery. Pace should be at ”moderate intensity”.

In a race you should be able to hold this pace for at least 10k, so 8 minutes should feel comfortably hard.
June 11th6 x 5 minutes @ lactate threshold/ tempo intensity.

Pace should be more relaxed than for Wednesday session , as the purpose of this workout is to improve your lactate clearance ability.

The right pace is important because if you go too fast blood lactate accumulates rapidly leading to rapid onset of fatigue.

So aim for a pace about 20 seconds per mile slower than current 5k pace (comfortably hard).
June
4th
4 x 7 minutes @ lactate threshold (tempo) intensity with less than 2 minutes recovery.

Pace should be at least 15 seconds per mile slower than Wednesday as the recovery is shorter and the total quantity is greater.

Wednesday is usually speed endurance with the emphasis on speed and Friday is speed endurance with the emphasis on endurance.

These sessions are intended to complement each other and it’s recommended to build basic endurance by doing low intensity running on the remaining days.

May 2021

May 28thTime Trial Events

Race 1 at 6:15pm: Aiming for sub 11 30/ 6 20 mile pace and faster (3km)

Race 2 at 6:30 pm: Over 11 30 /slower than 6 20 mile pace (3km)

Race 3 at 6:45 pm: Intro Track Session group (1 Mile).

– Please choose race 1,2 or 3 while filling out your online health form on the day.
– Warm up/warm down can be done in outer lanes.
– Competitors in each race shouldn’t mix with anyone outside their pod.
May 21st3 x 9 minutes @ lactate threshold intensity with 2 minutes recovery. Pace about 20 seconds per mile slower than current 5k pace ( comfortably hard).

Heart rate should rise to about 90% of MHR (maximum heart rate). A rough guide to MHR is to deduct your age from 220.

The purpose of this session is to improve speed endurance and running economy by running fast and staying somewhat relaxed at the same time.
May 14th3 x 8 minutes @ lactate threshold (tempo) intensity with 2 minutes recovery.

Pace should be about 5 seconds per lap / 20 seconds per mile slower than Wednesday as the recovery is fairly short .

It’s important not to overdo it for the return to synthetic surface after almost 5 months absence as there’s a significant link between injury and any sudden change in training routine.
May 7thTime “ pyramid “ @ lactate threshold intensity , 5 minutes, 10 minutes, 10 minutes, 5 minutes.

Most experts recommend a recovery jog of about 1/5 of the time spent on each effort so in this case it’d be 1 minute, 2 minutes and 2 minutes.

As usual the most productive approach to this type of session is to keep the pace “ comfortably hard “ so as to get all the benefits with the minimum of stress.

April 2021

Apr 30th3×11 minutes @ lactate threshold intensity with 2 minutes recovery between efforts.

These are long intervals with short recoveries so it’s necessary to keep the pace/intensity under control.

Staying a bit relaxed while running fast is very beneficial- it helps to raise your lactate threshold, and improves your running economy without over stressing your body.
Apr 23rd5×7 minutes @ lactate threshold ( tempo) intensity with 90 seconds recovery between efforts.

Low mileage runners could stop at 4x 7 minutes.

It’s important to stay somewhat relaxed during a session like this so that in a race situation you can delay the onset of fatigue as long as possible.
Apr
16th
4 x 8 minutes @ lactate threshold intensity with 2 minutes recovery between efforts.

Ideally pace should be slower than 10k pace but faster than 1/2 marathon pace.

If it’s a windy day or if the route is hilly or if you feel tired , it’s always sensible to monitor intensity subjectively- to “ listen to your body “ as you run.
Apr
9th
Time based pyramid @ lactate threshold (tempo) intensity with short recoveries between efforts. 5 minutes ,6 minutes, 7 minutes ,6 minutes, 5 minutes with 90 seconds jog between efforts.

Pace : “comfortably hard “.

Talk test: breathing should be relaxed enough to be just about able to hold a conversation.
Apr
2nd
3 x 10 minutes @ lactate threshold/tempo intensity with recovery of 2 minutes between efforts. Some coaches like to describe intensity subjectively using three categories: Low Intensity, Moderate Intensity and High Intensity. A session like this one should be done at the borderline between moderate and high intensity.

March 2021

Mar 26th2 x 15 minutes @ lactate threshold /tempo intensity with 3 minutes recovery. Pace about 30 seconds per mile slower than Wednesdays speed session (3x 1 mile).

Hopefully we’ll be back racing soon enough but in the meantime the purpose of sessions like these is to maintain a good level of speed endurance without overdoing it.
Mar
19th
6×5 minutes @ lactate threshold intensity with 1 minute recovery between efforts. Very important to concentrate on running fast but staying relaxed as well.
Mar 5th Pyramid at lactate threshold intensity totalling 28 minutes of fast running with short recoveries .

4 minutes, 6 minutes, 8 minutes, 6 minutes , 4 minutes with recovery of 1/4 , so 1 minute , 90 seconds, 2 minutes, 90 seconds.

To get the most benefit from a session like this, its important to be able to run fast and stay somewhat relaxed at the same time. A subjective way of doing this is to use “ Estimated Time To Exhaustion “. Ask yourself , “How long could I keep this pace going without slowing?” The answer should be : well over 30 minutes in a training run, and longer still in a race.

February 2021

Feb 26th5×6 minutes @ lactate threshold ( tempo) intensity with just 1 minute jog between efforts. Pace : comfortably hard , around 25 seconds per mile slower than Wednesday’s session. Speed alone, and endurance alone are both v important ,but for successful racing speed over distance(speed endurance) is vital. Sessions like these, done properly, can develop this ability.
Feb 19thTime based pyramid @ lactate threshold intensity. 10 minutes, 15 minutes, 10 minutes with recovery between efforts of 1/5 of the time: 2 minutes and 3 minutes.

This is a long session with short recoveries so it’s vital to get the pace right.

Talk test : you should be at the intensity where it’s just about possible to still talk comfortably.

Low mileage runners could do 10 minutes and 15 minutes.
Feb 12th4x 8 minutes @ lactate threshold intensity (comfortably hard) with around 90 seconds recovery.

Rate of Perceived Exertion (RPE) is a good way to assess effort for a session like this. On a scale of 1 to 10 where 1 is very easy jogging and 10 is about 800 race pace , this session would be about 6.
Feb 5th5 x 7 minutes @ lactate threshold intensity with 90 seconds recovery between efforts.

This is a long session (35 minutes in total of speed endurance) , so it’s vital to keep the pace/intensity under control – try to keep pace about 25 seconds per mile slower than current 5k ability.

For lower mileage runners ( averaging less than 30 miles per week) 4x 7 minutes would suffice.

January 2021

Jan 29thTime based pyramid at lactate threshold/ tempo intensity.

5 minutes, 7 minutes, 9 minutes, 7 minutes, 5 minutes ; total of 33 minutes speed endurance.

Recovery after each effort should be about 1/5 of time ,so 60 seconds, 90 seconds, 2 minutes , 90 seconds, 60 seconds .

Pace : “ comfortably hard “ , operating at below 90% of maximum heart rate ( MHR).
A good rule of thumb for estimating MHR is to deduct your age from 220.
Jan 22nd Friday suggested session to complement Wednesday session: 3x 10 minutes @ lactate threshold intensity with 2 minutes recovery jog between efforts.

As we don’t have access to the track , it’s important to allow for factors such as terrain, traffic , weather etcetera and not to be too worried about pace.
Jan 15th4×7 minutes @ tempo/lactate threshold intensity with 90 seconds recovery between efforts.

The purpose of the session is to improve the ability to maintain speed over distance.

It is designed to compliment Wednesdays session with longer efforts and shorter recoveries but at a more relaxed pace, about 30 seconds per mile slower.

For many club runners this would be close to 10 mile race pace.
Jan 8th3×8 minutes @ lactate threshold/tempo intensity. Pace: “comfortably hard “. Talk Test: Breathing should be sufficiently relaxed for talking to be just about possible during efforts. Any runner who is used to this type of session on the track should be cautious when doing it in a different surface. Don’t worry about precise pace, make allowances for hills, weather, traffic etcetera. Experienced runners should have the confidence to “listen “ to their body and run a session like this by “feel “.

December 2020

Dec 18thChristmas Mile Trial:

Race 1: 18:10 (sub 5.30 minute mile)
Race 2: 18:25 (5.30 to 6.30 minute mile)
Race 3: 18:40 (over 6.30 minute mile)

Warm up / down on outer lanes.

Have any Christmas gear? Now is your time to shine. Try to wear something red and festive, wearing a santy hat will probably take at least 15 seconds off your time. 🎄🎅🤶✨🎄🎅🤶♥️✨🎄🎉🎄✨🤶🎅
Dec 11th8 minutes , 12 minutes, 8 minutes @ lactate threshold intensity with recoveries of 2 minutes and 3 minutes ; mile pace about 25 seconds per mile slower than last Wednesdays session.
Dec 4th 3 x 8 minutes @ lactate threshold intensity ( easier than Wednesdays intensity) with short recovery,2 minutes max. Breathing should be reasonably relaxed at a comfortably hard pace. Purpose of session: to improve speed endurance with emphasis on endurance.

November 2020

Nov 27th4 x 9 minutes @ lactate threshold intensity/ pace (approximately 10 mile race pace) with short recoveries , c. 2 minutes. For runners on low mileage 3×9 minutes would be enough.
Nov 20thTime based pyramid at lactate threshold intensity. 6 minutes, 7 minutes, 8 minutes, 7 minutes and 6 minutes with brief recovery between efforts ( c. 90 seconds) . Pace/Intensity: “comfortably hard”. Talk Test: Breathing should stay relaxed enough to make talking possible. American runners recite The Oath of Allegiance to monitor intensity. Maybe verse 1 of Amhran na bhFiann would do for us 😀
Nov 13th3 x 10 minutes @ lactate threshold intensity with 2 minutes recovery between efforts. This session should be done at an easier intensity than Wednesday’s as the total volume is higher and the recoveries are shorter. Pace : “comfortably hard “. Rate of Perceived Exertion (RPE) : on a scale of 1 to 10 this session would rated 5 or 6.
Nov 6th 5×7 minutes @ lactate threshold intensity with 90 seconds recovery.

For runners who average less than 30 miles a week , 4×7 minutes would be enough.

The purpose of this session is to improve speed endurance and it complements Wednesdays session which focused on developing aerobic power and aerobic capacity. Heart rate should rise to between 80% and 90% of maximum heart rate (MHR).

Ideal pace: around 25 seconds per mile slower than current 5k pace, but it’s important to allow for wind, hills etcetera.

October 2020

Oct 30th 2 x 15 minutes @ lactate threshold/tempo intensity with 3 minutes recovery between efforts. Experienced runners should be able to maintain this pace/intensity for about 60 minutes in a race. So for many club runners it would equate approximately to 10 mile race pace (about 20 seconds per mile slower than 5k pace). Be sure to take weather conditions and terrain into account when gauging pace/intensity.
Oct 23rd4×8 minutes @ lactate threshold/tempo pace with 2 minutes jog recovery. Pace , “comfortably hard “, about 25 seconds per mile slower than current 5k pace. Talk Test : should be able to talk without too much difficulty.
Oct 16th3km Time Trial
Race A sub 11 minutes: 18.00 to 18.20
Race B sub 12 minute: 18.20 to 18.40
Race C over 12 minutes: 18.40 to 19.00
Oct 9th8 minutes (2 minutes recovery) + 14 minutes (3 minutes recovery) + 8 minutes .

Total of 30 minutes at lactate threshold intensity.

Pace : “ comfortably hard”, so about 25 seconds per mile slower than current 5k ability.
Oct 2nd 4×7 minutes @ lactate threshold intensity – about 5 or 6 seconds per lap slower than Wednesday sessions but with short recovery , about 90 seconds. Anyone doing Novice X Country should skip this session.

September 2020

Sept 25th 3 x 9 minute @ lactate threshold(“tempo”) pace with 2 minutes recovery ; pace comfortably hard , about 5 seconds per lap slower than 5k pace. Total of 27 minutes at lactate threshold intensity.
Sept 18thFor members unable to make Saturday’s x country event 5x5minutes @ c.10mile pace with short recovery (less than 90 seconds).

For members attending Saturday’s x Country event option for easy jog on outer lanes.
Sept 11th 5000m time trial
4th Sept3 x 10 minutes @ lactate threshold effort with short recovery c. 2 minutes. Pace should be “comfortably hard” – about 5 seconds per lap slower than Wednesday session. Total of 30 minutes at threshold intensity.

August 2020

28th Aug3 x 2k (5 laps) @ lactate threshold intensity (c. 5 seconds per lap slower than 5k pace) with short recovery : less than 3 minutes. Total of 6k at tempo/ threshold effort.
Aug 21st4x 1 mile @ lactate threshold intensity(c. 25 seconds per mile slower than current 5km pace.
Aug 14th4×8 minutes @ lactate threshold intensity with short recovery ( about 2 minutes). Pace about 24 seconds per mile slower than current 5 k pace. Total of 32 minutes at threshold pace. This is a speed endurance workout where the emphasis is in endurance.
Aug 7thLong warm up followed by 3 separate time trials over 1 mile distance, to cater for different abilities. Race A for runners hoping to do around 7 minute pace, Race B for around 6 minute pace and Race C for around 5 minute pace. Athletes can decide on the night which race suits them best.

July 2020

July 31stLactate threshold session in two parts. 8 minutes @ threshold pace , short recovery (less than 2 minutes) followed by 5k continuous tempo. 5k time should be about a minute slower than current 5k race time. Total of over 4 miles at threshold pace.
July 24th Time based pyramid at threshold/tempo intensity:
5min, 6min, 7min , 6min, 5 min at a ” comfortably hard pace ” i.e. about 10 mile race pace. Short recovery between efforts about 90 seconds.