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1, 2, 3, 4, 5, 4, 3, 2, 1 minute efforts at 5k pace with 1 minute recovery after the first minute then 2 minute recoveries after each subsequent effort
30 minutes continuous running alternating pace every 2 minutes - first 2 minutes at 20 seconds/mile slower than marathon pace, followed by 2 minutes at 20 seconds/mile faster than marathon...
8 minutes effort, 4 minutes recovery, 6 minutes effort, 3 minutes recovery, 4 minutes effort, 2 minutes recovery, 2 minutes effort, 1 minute recovery, 90 seconds effort Efforts starting at...
30 minute session, increasing the pace every 6 minutes Start at 20 seconds/mile slower than marathon pace, and every 6 minutes increase the pace by 10 seconds/mile. For example if...
Carnegie Harriers SCIO 51520
Pitreavie Sport and Soccer Centre,
Queensferry Road,
Dunfermline,
KY11 8PX
Email: [email protected]
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