Lunchtime Treadmill session

Here is a treadmill session of about 36 minutes that would fit in a lunchtime.

• 6 minutes warm up

• 3x 3 minutes at 5k pace, 1 minute recovery

• 3 minutes at normal training pace

• 10x 30 seconds fast, 30 seconds easy jog

• 6 minutes warm down, easy run.

Footnotes

Warm up - gradually increase pace to normal running pace

5k pace will be about 12 seconds per mile (8 seconds per kilometre) faster than your 10k pace

30 seconds fast - this needs to be at as fast a pace as you can maintain for 10 reps without having to walk the recoveries. You are not sprinting.

Here is a variation to the 30 second fast/slow section - Run continuously at your 10k pace for 10 minutes but vary the gradient on the machine every 30 seconds, ie 30 seconds at 4% is hard. 30 seconds at 1% is easy

Warning

As with any new training, or change to your training, be careful. If this sort of session is new to you ease yourself into it. It’s better to finish the session feeling you could have gone a little faster than to finish it and not be able to walk for 3 days!

Posted at 2:57 pm on 04/01/07

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