Thursday Intervals
Thursday interval sessions take place in Battersea park using the Battersea park circuit.
We meet at the gym first before jogging down. The jog to the park is fairly short so you may wish to warm up before the session.
The Session:
Thursday sessions are slightly longer reps than the Tuesday sessions so generally 1km or longer.
The general aim is to work at your Lactate threshold pace which is basically close to you 10km race pace. Some weeks will be a bit quicker or slower.
| THURSDAY |
| Date |
Sessions |
Recovery |
Pace (Guide only) |
| 17/01/2013 |
6 x 800m |
75 secs |
Hard efforts on all 800's. Should be in high HR zone by the end of each rep. |
| 24/01/2013 |
Kenyan Hills |
Continuous |
Maintaining same pace throughout, effort is high on climbs |
| 31/01/2013 |
3000m, 2000m, 1000m |
90secs |
10K race pace, pushing pace as distance shortens |
| 07/02/2013 |
Pyramid - 500, 1000, 2000, 1000, 500m |
90secs |
Varied pace but all ending hard |
| 14/02/2013 |
Hills sprints x 12 plus 3km run |
Slow jog down hill |
All out sprint efforts |
| 21/02/2013 |
4 x 1500m |
90 secs |
Aim to hit 10km PB pace |
| 28/02/2013 |
Fartlek Session |
N/A |
Hard efforts when pace increased |
| 07/03/2013 |
Northcote Rd Switchbacks / hills |
N/A |
Varied |
| 14/03/2013 |
5 x 1000m |
90 secs |
Try aiming to equal or exceed your current 5K pb over the session |
| 21/03/2013 |
3 x 2000m |
2mins |
10K race pace |
| 28/03/2013 |
Alternative Hill session |
N/A |
|
| 04/04/2013 |
2800m/400/400/2800 |
75/90 secs |
Lactate Threshold (current 10krace pace), harder for 400s |
| 11/04/2013 |
6 x 800m |
75 secs |
Hard efforts on all 800's. Should be in high HR zone by the end of each rep. |
| 18/04/2013 |
Kenyan Hills |
Continuous |
Maintaining same pace throughout, effort is high on climbs |
| 25/04/2013 |
3000m, 2000m, 1000m |
90secs |
10K race pace, pushing pace as distance shortens |
| 02/05/2013 |
Pyramid - 500, 1000, 2000, 1000, 500m |
90secs |
Varied pace but all ending hard |
| 09/05/2013 |
Hills sprints x 12 plus 3km run |
Slow jog down hill |
All out sprint efforts |
| 16/05/2013 |
4 x 1500m |
90 secs |
Aim to hit 10km PB pace |
| 23/05/2013 |
Fartlek Session |
N/A |
Hard efforts when pace increased |
| 30/05/2013 |
Northcote Rd Switchbacks / hills |
N/A |
Varied |
| 06/06/2013 |
5 x 1000m |
90 secs |
Try aiming to equal or exceed your current 5K pb over the session |
| 13/06/2013 |
3 x 2000m |
2mins |
10K race pace |
| 20/06/2013 |
Alternative Hill session |
N/A |
|
| 27/06/2013 |
2800m/400/400/2800 |
75/90 secs |
Lactate Threshold (current 10krace pace), harder for 400s |
Battersea park circuit
