Speed on the Beach

In this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we continue with our 5k specific block of training, in the expectation/hope that we can race soon. This session is more fartlek than intervals - you will run for 400m (or 90s) at 5k pace, and then drop down for 1200m (or whatever you manage while I run 1200m) at a steady pace. That's a set, and you'll do 5 sets continuously.

Now, the instruction on the podcast may be a little confusing, so the way to manage this session is to run the 5k paced stuff at your pace for 400m or 90 seconds whichever comes first, and then run the steady section for as long as it takes me - if you're fast you'll go further, if you're slower than me you'll go less far (obviously).

The key to the steady pace is to think of it as an effort level rather than a pace - it should be easier than HM pace/effort, but it is NOT a jog. It should feel comfortable but not so easy you can manage to speak full sentences.

This session all takes place on the enormous beach at Lytham St.Annes......

Warm up starts at 8 minutes

Session starts at c.18 minutes

Have a good session

Steve

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