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Week 7: All you need is love…and hills?…and speedwork?

Posted on February 14th, 2021 by

This week you will be using those leftover valentines chocolates and candy┬áto fuel the last set of Kenyan hills and some more mile speedwork…all gearing up for next week’s mile time trial!

First up we have a 2 x 20 minute Kenyan hill session with 3-5 minutes recovery between the sets. This is a tough one, but the prior 10 and 15-minute sessions have laid the groundwork. Again, try to do it on the same hills that you did the prior sessions; it will be the best way to guage your improvement.

For this week’s speedwork, we will be building on the mile-pacing session you did this past week, just adding a bit more distance with fewer reps. After at least a 10 minute warm-up and some drills, the session is:

6-8 x {600m (1 mile pace) [3min rest/recovery]}. Total 3600-4800m

I know 600m can be an awkward distance to measure out, but some of the straightaways in Regent’s Park around the Hub are around the right distance and will give you good pactice for one of our official mile routes for next week! So about that mile … ­čÖé There are currently two route options for you to choose from:

  • one in Regent’s Park – https://www.strava.com/routes/2789261528418718246
  • and one in Victoria Park for those located further east – https://www.strava.com/routes/2796131768464354712

Have fun this week – I know I’m looking forward to seeing who tops the leaderboard! Looks like our Chaser ladies are tough to beat.

Happy Running!