Interval sessions for groups?
1 watcher
Mar 2012
9:59am, 1 Mar 2012
2,634 posts
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SouthendAl
Does anyone know any good interval type sessions that can be done successfully as a mixed ability group of between 5 and 10? The gang that I run with are keen to do some speed work/faster/interval type of stuff, we don't have access to a track, but have miles of flat, wide seafront promenade to run along. Ideally we'd stick together as a group whilst we do these. I've been thinking of doing some "Indian Runs", but was wondering if anybody else had any good ideas? |
Mar 2012
10:02am, 1 Mar 2012
66,918 posts
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santababy
HappyG did a couple great interval sessions with our club, mail him 
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Mar 2012
10:02am, 1 Mar 2012
10,806 posts
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fetcheveryone
All start in the same spot, and run in the same direction for 60s, then turn and run back. The group will spread out on the way out, and converge on the way back. Lots of targets for everyone to chase.
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Mar 2012
10:09am, 1 Mar 2012
9,831 posts
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RuthB2
Or do a crocodile - jog along in groups of 5, in a line, and the person at the back sprints around to the front and you keep going. When they get to the front the next person at the back sprints to the front, and so on. Hmm, did I explain that ok? |
Mar 2012
10:11am, 1 Mar 2012
1,761 posts
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Sharkie
Any sort of paarlauf relays might work - google it. Otherwise straightforward 200-300m runs with people starting at different points according to speed and ability. Idea being everyone starts and finishes at same time. Walk back recoveries. |
Mar 2012
10:11am, 1 Mar 2012
20,720 posts
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Old Croc
pair up and do relays - one person does the effort while the other recovers - an out and back loop of 60- 90 seconds then tag your partner - also means that the group is pretty well compact so no one left alone
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Mar 2012
10:29am, 1 Mar 2012
2,638 posts
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SouthendAl
Thanks all, some food for thought there. Bit confused about paarlauf, even after Googling! |
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Mar 2012
10:42am, 1 Mar 2012
1,766 posts
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Sharkie
Sorry Al - it's more or less what Old Croc suggested - paired relays. I train with a very much mixed speed ability sprint group and if the track's out of commission for any reason we will use the prom here at the seaside. I'll have a bit more of a think. |
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Mar 2012
10:43am, 1 Mar 2012
2,640 posts
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SouthendAl
I was mostly confused about how the recovery comes into play
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Mar 2012
10:45am, 1 Mar 2012
66,919 posts
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santababy
when i did them with just 2 of us recenlty, we did mile reps. if i took 8mins then i got 2 min recovery, if you took 7 mins you got 3, that way everyone sets off together again. ie- sets of ten mins
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