Speeding up Week #2
Posted on January 10th, 2021 by Sarah Funderburk
Welcome to Week 2 of the new training plan. 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.
Happy running – stay safe and healthy!
Sarah
