Wednesday 31st May will see RSE travelling to Minchinhapton for the latest club championship race, The Stroud Beer Race, therefore we will not be holding our normal Wednesday efforts session.
So you don’t miss out on the training please find below the session you would be doing on the night.
Those of you who were members during the Covid Lockdown may remember this session set by Nadine which is designed to help build both your speed and endurance. At the time Nadine described this session as a ‘Speedurance Sandwich’
Session plan:
- Take an easy jog of 8 to 10 mins to a suitable location.
- Complete a few warm up & activation exercises such as squats, lunges, high knees, butt kicks and a few short sharp strides.
- Part one of your sandwich is based on speed:
- Run 5x 2min intervals at a hard pace (8/9 out of 10 effort, faster than 5k pace) with 1min walking recoveries.
- Part two of your sandwich will then help to build endurance:
- Run 1x 10min interval at a consistent but challenging tempo pace (7/8 out of 10 effort, somewhere between 5k & 10k pace).
- Part three of the sandwich is a repeat of part one:
- Run 5x 2min intervals at a hard pace (8/9 out of 10 effort, faster than 5k pace) with 1min walking recoveries.
- Take up to 2 mins recovery between each layer of the sandwich to ensure you are fresh enough to tackle each section.
- At the end of the third layer take a steady jog of 8 to 10 mins to cool down before stretching off.
Those who are not coming along to support at the race can use the normal hour on Wednesday or you can complete the session at a time that suits you throughout the week…
