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.