When: Every Thursday at 7:00pm
Where: Neiley Clubhouse
Cost: Free - part of the normal club sessions
How to take part: Just turn up
Session Plans and Timetable: See below
Purpose: A rolling 8-week program to improve speed / stamina / running fitness for endurance athletes (those wishing to race / run 5k + distance).
Audience: All senior (age 17+) Harriers. Although recognising that this is not suitable for track & field athletes and is run to cater for those Harriers that for whatever reason prefer not to run as part of Alwyn’s speed group.
Format: Formal warm-up. Drills and main session exercise. Cool down. Stretching.
Intensity: Based on RPE (Rate of Perceived Exertion).
| 10 | All out sprint – maximum effort, sustainable for 20-30 seconds, unable to talk |
| 9 | Very hard intensity – hard to speak, breathing laboured after a few second, requires focus, sustainable for 1-1 ½ minutes |
| 8 | Hard intensity – requires focus to maintain, single words, 5k PB effort |
| 7 | Vigorous activity – 2-3 word sentences, becomes uncomfortable quickly, requires effort |
| 6 | Hard activity – laboured breathing, challenging, sustainable for 30-60 minutes, short sentances |
| 5 | Progressive pace – pushing and effort to maintain conversation |
| 4 | Comfortable with some effort – pushing, maintain sentences without struggling |
| 3 | Comfortable – maintain a conversation without getting out of breath while running |
| 2 | Light effort – gentle easy to maintain conversation |
| 1 | Minimal effort – gentle walk |
Footwear: road shoes are fine.
