Speeding up for Spring - Week 3: The weather is getting cold but the speed is getting hot This week is all about continuing to build strength and focusing in on your 1 mile pace. In 4 more weeks, we will be putting that mile pace to the test with a 1 mile virtual race. There will be plenty of glory at stake, so get ready Chasers! The aim will be to get everyone doing the same course, which will be revealed in the coming weeks. I will be taking suggestions (and perhaps bribes). But, back to this week’s schedule…first you will be building on last week’s Kenyan Hills with another session. This time it is 2 sets of 15 minutes. If you can, try to do the same hills/route that you did the first time. You will be better able to gauge how your legs are feeling over the route. For this week’s mile-focused speed session, you will be doing 10-12 x 300m at your 1 mile pace with a walk recovery of 100m. The recovery should take you at least the same amount of time as it took you to cover 300m. So, for example, if you ran 300m in 1min, your walk recovery should be at least 1 minute. This week, I won’t be explicitly giving you a time-based variation because the time-based version should really be different for everyone. Instead, if you want a time-based version, I want to encourage you to play around with the pace calculator on the website. If you have customized your schedule, then it will give you your 1 mile pace for 300m. So, for example, if I put in that I want to run a 5k in under 20 min (whew!), it is going to tell me that I should be running 300m in around 1:10. Feel free to message me with any questions! As always, please warm-up with at least a 10min jog and some drills, and then follow the session with a cool down and stretching. For some mile-running inspiration…https://www.insidehook.com/daily_brief/health-and-fitness/aaron-yoder-fastest-backwards-mile Happy Running! Sarah Social Media Although we can't all meet up in person at the moment, Mornington Chasers has an active and supportive community you can connect with online for latest news and to connect with other runners from the Club: Twitter | Instagram | Facebook Fundraising Ava Clara Paiva is running 100 miles this month to fundraise for helping women to escape abuse. If you would like to contribute, the fundraising link is available here Virtual Pilates Class Pilates led by Danielle Smreczak take place on Mondays at 6pm. Connection details will be shared on Facebook in advance. The recording for this week is available here. 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 this Friday. Links Send your stories to newsletter@chaser.me.uk. Home Facebook Twitter Strava