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Fetch Everyone Training Nights - Once Weekly

Summary

Weekly Training Plans

This article is owned by B-Lass

Training Sessions:

*SESSION 1 - SPEEDWORK*

( MONDAY 23/08/2010)
5 x 1km at 5km pace with 2 minutes of recover between each rep
For the new to speedwork I would suggest do just 4 reps and take a longer recover between resp 3 and 4.
For the experienced I would say do all 5 and on the last rep push yourself a little harder not flat out but harder.
Playing it safe you would do the session exactly as listed"

*Comments*

Please comment below on how you found this session in terms of what your goals are etc, and leave ur fetch name.:-)
e.g B-Lass: useful - it got me off my ass as I wanted to make sure I did it before the next one. I played it safe and found it worked really well for me. Could of pushed a bit harder.
# Tuesday 31/08/2010 Icemaiden and friend.
Used session as introduction to intervals for friend I've been running with over the summer. She did well and 5 intervals was enough thank you. I can't run any faster than that for 1km.
Times and paces for each bit we did:
Mile warm up with drills 11:20 11:22mins/mile, 1st interval 5:27 8:48 mins/mile recovery 3:29, 2nd interval 5:23 8:42 mins/mile recovery 4:05, 3rd interval 5:28 8:50 mins/mile recovery 4:03, 4th interval 5:28 8:49 mins/mile recovery 4:30, 5th interval 5:25 8:44 mins/mile recovery 5:08, Cool down 8:09 12:27 mins/mile. Total distance 6 miles.
GimmeMedals 8/9/10
5:39; 5:32; 5:59; 5:53; 6:08
At times during each interval I felt like everything came together perfectly, but it only lasted a few moments. The 3rd interval was on uneven ground and the last was a slight incline. Apart from the last interval, they were all sub 10mm pace which I'm really pleased about. Total distance covered (without warm up and cool down) 4 miles.

*SESSION 2 - PYRAMIDS - Emphasis on SPEED Flat or Hills*

(FRIDAY 03/09/2010)
Pace for the reps is faster than mile pace but no greater than 90% effort
recovery is very slow jog
emphasis is on SPEED
This is a flat session or a hill session, if on a hill it will hurt more and force you to lift your legs a little more
find some lamposts or use cones spaced out over around 200 metres(5 points would be nice)
Go hard to the cone and VERY easy back 1/2/3/4/5/4/3/2/1(pyramid) then have 2 minutes rest
DO 3 sets if you can but a minimum of 2 sets
If it feels easy then run harder
If it still feels easy then do the recovery jogs faster as well

*Comments*

Please comment below on how you found this session in terms of what your goals are etc, and leave ur fetch name.:-)
#GimmeMedals 4/9/10 :
Covered 2.5 miles in total. Did 2 sets - 3 was beyond me this week! Speed pace 7:30-9mm; (my mile pace is 9:30) Fastest pace was 6:16 for a split second! Recovery jog pace 12-13.30mm. Hope I did it right...
#B-Lass 5/9/10:
I used pay machines on bournemouth cliff tops but they were too far apart and was barely managing the sprint between three. so stopped, used that as my "warm up" and started again using lamposts. lol managed 1 set, shin splints hurting and on top of a dodgey chest and a double shift at work. despite how hard it felt for me, i was grinning and am going to try another set tomorrow. 1.18m pyramid 0.38m warm up . enjoyed this - will start doing more often
#Robbo62 9/9/10 warm up 1 mile then 2 sets counting steps instead of markers ran 20 slow 40, 30/60 etc.
very enjoyable will incorporate this possibly once every 2 weeks.
#Icemaiden 10/9/10
About 1.5 mile warm up then 3 sets of pyramids between lamposts at Willen Lake. Each set was about a mile long in total. About half a mile cool down, total 5 miles. Me and T, who is doing VLM11. Must have done it hard enough because I thought I would be seeing my dinner again partway through the first lot.

*SESSION 3 -TEMPO*

(MONDAY 13/09/2010)
This week is tempo
5km runners
Mile warm up
1.8 miles at 5km + 15 seconds
Mile cool down
Others
Same WU and CD
4 MILES at 10km pace + 15 seconds
Pace management is key

*Comments*

* How did you find this session? *

*SESSION 4 - PYRAMIDS - Emphasis on SPEED Flat or Hills*

(Monday 27/09/2010)
Pace for the reps is faster than mile pace but no greater than 90% effort
recovery is very slow jog
emphasis is on SPEED
This is a flat session or a hill session, if on a hill it will hurt more and force you to lift your legs a little more
find some lamposts or use cones spaced out over around 300 metres(6 points this time!!)
Go hard to the cone and VERY easy back 1/2/3/4/5/6/5/4/3/2/1(pyramid) then have 2 minutes rest
DO 3 sets if you can but a minimum of 2 sets
If it feels easy then run harder
If it still feels easy then do the recovery jogs faster as well
Enjoy
Please comment below on how you found this session in terms of what your goals are etc, and leave ur fetch name.:-)

*Comments*

*How did you find this session?*

*Session 5*

Speed time
get 2 lampost about 70 metres apart
3 sets of 6 reps running 85% effort with 30 seconds between reps and 2 minutes between sets
you run to the lampost and stop for 30 seconds
you then run back again wait 30 seconds
you run to the lampost and stop for 30 seconds
you then run back again wait 30 seconds
you run to the lampost and stop for 30 seconds
you then run back again wait 30 seconds
That is your 6 reps
Repeat this routine 3 times(sets)
Recovery between sets is 2 minutes
I suggest that you walk around between reps and sets

*Session 6*

Depending on your race focus
Half Marathon runners - 8 mile progressive
Start at Half Marathon pace + 90 seconds then run miles 2 to 7 progressively faster finishing faster than Half Marathon pace. The idea is to run all the miles quicker if you go too hard too early you will blow up
10km runners - 6 miles
Start at 10km pace + 70 seconds run miles 2 through 5 faster with the last mile faster than 10km pace
5km runners - 4 miles
Start at 5km pace + 60 then mile 2 at 5km pace + 15 mile 3 at 5km pace and then cruise the last mile
Enjoy

*Session 7*


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