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Week 4: Spring cleaning

Posted on March 21st, 2021 by

Happy first day of Spring, Chasers! We are continuing to clear out those winter cobwebs by focusing on threshold running and some 5k/3k pace work. This will serve us nicely for the 3k track race we are hoping to put on in April and start getting us thinking about all of those speedy Athletics races and 5k Parkruns that will start in June. And, of course, there is also the Chingford League 5k on Easter Monday.

So, for our last week of paired running before we can start groups of 6 again, the sessions are…

Tuesday Threshold

1 hour run, with ~15 min warm-up, 30 min at your threshold pace (10k to half marathon pace), ~15 min cooldown

Your personalized plan will show more accurate miles and timings.

Thursday “Track”

1600m (at your 5k pace) [400m jog/recovery], then 4 x { 400m (at your 3k pace) [400m jog/recovery] }. Total 3200m hard 2000m recovery

Warm up and cool down for at least 10 min each for the session.

It will be important to not go too crazy in that 5k mile so you have some speed left in your legs for 400m repeats.


Happy Running!