Speeding up for Spring - Week 2 This week you’ll still have easy runs most of the week, with a 3k time trial session for your speedwork. If you are going by the original session, you will be able to see the suggested times if you customize the schedule for your target 5k pace. The original session is: 800m (warm-up) 2x {200m (5k pace) [200m recovery]} 3-5 min rest, 3000m time trial. Total 3400 hard, 1200 recovery. If you want to do a slightly more time-based session, I still recommend trying to measure out 3k somewhere for an accurate time trial. One option is approximately 3 loops of Regent’s Park inner circle. The session can go as follows: 5-10 min jog (warm-up), 3-4x strides with walk recovery, catch your breath and when you’re ready, do the 3000m time trial. Be sure to do a cool down jog and some stretching afterwards. Whichever, session you choose, I also recommend adding in some drills to your warm-up. If you have been to the track sessions before, you can do some of our typical dynamic stretches and skips. If you’d like some guidance on what drills to do, this is a good video to watch. The customisable Speeding up for Spring schedule is available here Happy running – stay safe and healthy! Sarah Virtual Pilates Class Pilates led by Danielle Smreczak take place on Mondays at 6pm. Connection details will be shared on Facebook in advance. Cross Country Consultation England Athletics is organising a consultation on cross country, specifically on equalising opportunity for both sexes. Click here for the link to the survey, which closes on 29 January. Calendar You can find our full calendar on the website. 06/02/2021 PROVISIONAL: Chingford League race 4 Velopark Results If you want to upload a photo or your results are missing, log in to our website and update your picture and Power of 10 ID. Links Send your stories to newsletter@chaser.me.uk. Home Facebook Twitter Strava