Andy and Rowan’s Tuesday evening sessions are back.

The plan for the winter

April

Getting used to doing faster work, focus on speed-endurance and some speed for the relay races at Shaw Baton and QE2

May to Aug

Sessions predominantly aimed for the 10k distance, but will work well from 5km out to the marathon. We are experimenting with the pace, distance and recovery so the body becomes more comfortable (efficient) at these speeds which should cause you naturally moving a little quicker; this makes us a better runner across all distances and terrains.

Sept

These are more race specific / sharpening sessions. We are no longer trying to improve (it is a bit late in the season) but we are making sure come our 2 key races (Wellington Road Champs and NZ Road Relays) we are race sharp.

Tricks

Below are a few suggestions which will help you get the best out of your session:

  • Ideally you should finish the session knowing that if you really had to, you could do 1 more rep at the same speed. If you couldn’t you have run too hard, and if you could do another 3 or 4 reps you probably need to go a little quicker.
  • Consistency is key – ideally if two reps are identical then they should be within a couple of seconds of each other (realise this is hard in the Wellington wind) and the 2nd half of the session should be slightly faster than the first
  • Try to run as a pack – that way if you are having a bad rep then you can let the others set the pace. Also take turns to lead, especially into the wind.
  • Pick someone in the middle of the pack as time keeper (don’t pick the fastest as if the recovery starts when they finish, then the rest of the pack gets short changed)
  • Jog between reps
  • More is not better – since the more reps you do the harder it will be to hit pace. Remember, a 30 min 10k runner needs to 8 by 1km if they want 24 mins of effort, at 10k pace, whereas for a 40 min 10k runner it requires 6 x 1km.
  • Ideally you will have a quieter training day planned the next day to help recovery (likewise a quieter day prior to ensure you are fresh is also sensible)

Also, the key is to get the recovery right … don’t get obsessed about reps since it makes no difference if you run 950m or 1km per rep. To keep the pack together, give some thought to the following…

  • For the fast runner in the pack you want to extend the rep: Run the corners wide, run slightly longer reps (e.g. start 50-100m behind the pack for each rep and try to run through or start with the pack and run past the end of the rep by 50-100m then jog back), give the pack 5-10s before starting your rep and run through, run a little slower and do an extra rep at the end
  • For the slower runner in the pack you want to shorten the rep as if you don’t you get less recovery than everyone else: Run a tight line on the corners, run slightly shorter reps (e.g. stop your rep when the middle of the pack finishs the rep and jog to the finish, this may mean you run 50-100m less but then you get your full recovery), jog up the road by 50-100m so you are ahead of the pack when the rep starts (and when you get caught try to hang on for a little)
  • For the slower runner: Another option is to do 1 less rep so just jog the last one. This means you can run a little faster knowing that you have a slightly shorter session (and reduces the risk that the last rep is a bit of a waste of time since you aren’t sufficiently recovered). Likewise, you could jog the middle rep – so split the session into two – giving you a chance to recover at halfway.

Pacing

Check out some suggested pacing speeds – note that if you are doing a session with different target speeds (e.g. 5km pace, 10km pace) then the below will help judge the pace variation you should aim for during the session

  • 30 mins for 10k (3min per km): 5km pace is 2min53s per km, 1/2 marathon pace is 3min08 per km
  • 40 mins for 10k (4min per km): 5km pace is 3min50s per km, 1/2 marathon pace is 4min11s per k
  • 50 mins for 10k (5min per km): 5km pace is 4min48s per km, 1/2 marathon pace is 5min14s per km
  • 60 mins for 10k (6min per km): 5km pace is 5min45s per km, 1/2 marathon pace is 6min16s per km
DateSessionGroup A – 33 to 37 min 10kmGroup B – 37 to 42 min 10kmGroup C / D – 42 min 10km and over
13-Apr-206 by 1km, 2 min JR, starting half marathon pace, last one at 5km pace6 by 1km, 90s JR5 by 1km, 2 min JR4 x 1km off 3min
20-Apr-201km at half marathon pace, 500m at 5km pace5 sets of – 1km, re-group, 500m, 90s rest4 sets of – 1km, re-group, 500m, 2 min rest3 sets of – 1km, re-group, 500m, 2.30 min rest
27-Apr-20500s at 5km pace12 x 500m off 75s10 x 500m off 90s8 x 500m off 120s
1st May – Shaw Baton
4-May-20Pyramid: 500m at 5km pace, 1km at 10k pace, 1.5km at half pace0.5k, 1k, 1.5k, 1k, 1.5k, 1k, 0.5k off 75s0.5k, 1k, 1.5k, 1.5k, 1k, 0.5k off 90s0.5k, 1k, 1.5k, 1k, 0.5k off 2 min
8th May – University Relays
11-May-201km at half marathon pace, 500m at 5km pace5 sets of – 1km, re-group, 500m, 90s rest4 sets of – 1km, re-group, 500m, 2 min rest3 sets of – 1km, re-group, 500m, 2.30 min rest
18-May-206 by 1km, 2 min JR, starting 10km pace6 by 1km, 2 min JR4/5 by 1km, 2 min JR4 x 1km off 3min
22nd May – Vosseler Shield
25-May-202km and 1km reps at 10km pace2km, 60s rest, 4 by 1km (60s between each),2km – all at 10km pace2km, 60s rest, 2 by 1km (60s between each),2km – all at 10km pace1.5km, 90s rest, 2 by 1km (90s between each), 1.5km – all at 10km pace
1-Jun-20500m reps at different paces3 sets of (5 by 500m, 60s recovery) – 1st set @ 10km pace, 2nd set @ 5km pace, 3rd set @ 3km pace3 sets of (4 by 500m, 60s recovery) – 1st set @ 10km pace, 2nd set @ 5km pace, 3rd set @ 3km pace3 sets of (3 by 500m, 60s recovery) – 1st set @ 10km pace, 2nd set @ 5km pace, 3rd set @ 3km pace
8-Jun-206 by 1km, 2 min JR, starting 10km pace6 by 1km, 90s JR4/5 by 1km, 90s JR4 x 1km off 3min
12th June – Dorne Cup
15-Jun-201km at half marathon pace, 500m at 5km pace5 sets of – 1km, re-group, 500m, 90s rest4 sets of – 1km, re-group, 500m, 2 min rest3 sets of – 1km, re-group, 500m, 2.30 min rest
22-Jun-20500s at 5km pace14 x 500m off 75s12 x 500m off 90s8 x 500m off 120s
27th June – Wellington Marathon
29-Jun-20Pyramid: 500m at 5km pace, 1km at 10k pace, 1.5km at half pace0.5k, 1k, 1.5k, 1k, 1.5k, 1k, 0.5k off 60s0.5k, 1k, 1.5k, 1.5k, 1k, 0.5k off 90s0.5k, 1k, 1.5k, 1k, 0.5k off 2 min
6-Jul-201kms at different speeds. The odd are at half marathon pace and the evens at 5km opace8 x 1km: 1 min after the slower rep, 2 mins after the faster6 x 1km: 1 min after the slower rep, 2 mins after the faster4 x 1km: 3 min after the slower rep, 5 mins after the faster
13-Jul-20y x 1km at 10k pace (2min recovery), z x 500m at 10k pace (60 recovery), y x 1km at slightly faster than 10k (2min)2 x 1km, 8 x 500m, 2 x 1km – note drop the 60s recovery to 45s recovery2 x 1km, 4 x 500m, 2x 1km1 x 1km, 4 x 500m, 1x 1km – 4 min rest and 2 min rest
18th July (Sunday) – Wellington XC Championships
20-Jul-20500m reps at different paces3 sets of (5 by 500m, 60s recovery) – 1st set @ 10km pace, 2nd set @ 5km pace, 3rd set @ 3km pace3 sets of (4 by 500m, 60s recovery) – 1st set @ 10km pace, 2nd set @ 5km pace, 3rd set @ 3km pace3 sets of (3 by 500m, 60s recovery) – 1st set @ 10km pace, 2nd set @ 5km pace, 3rd set @ 3km pace
27-Jul-201km reps at 10k pace7 x 1km off 756 x 1km off 90s5 x 1km off 2.30
3-Aug-201km at 10km pace, short rest, 500m at 5km pace6 sets of – 1km, re-group, 500m, 90s rest5 sets of – 1km, re-group, 500m, 2 min rest4 sets of – 1km, re-group, 500m, 2.30 min rest
10-Aug-202km and 1km reps at 10km pace2km, 60s rest, 4 by 1km (60s between each),2km – all at 10km pace2km, 60s rest, 2 by 1km (60s between each),2km – all at 10km pace1.5km, 90s rest, 2 by 1km (90s between each), 1.5km – all at 10km pace
14th August – Needle Relay
17-Aug-202km at half marathon pace, 2 x 1km at 10km pace, 2 x 500m at 5km pace2km, 2 min jog, 2 by 1km, 2 min jog, 2 by 500m, 60s jog2km, 2 min jog, 1km, 2 min jog, 2 by 500m, 60s jog2km, 2 min jog, 1km, 2 min jog, 500m, 60s jog
21st August – Wellington Road Championships
24-Aug-201km reps at 5k pace7 x 1km off 756 x 1km off 90s5 x 1km off 2.30
31-Aug-20500m reps at different paces3 sets of (5 by 500m, 60s recovery) – 1st set @ 10km pace, 2nd set @ 5km pace, 3rd set @ 3km pace3 sets of (4 by 500m, 60s recovery) – 1st set @ 10km pace, 2nd set @ 5km pace, 3rd set @ 3km pace3 sets of (3 by 500m, 60s recovery) – 1st set @ 10km pace, 2nd set @ 5km pace, 3rd set @ 3km pace
7-Sep-20500m reps at 10km pace, 1.5/2km reps at 10km pace, 500m reps at 5km pace4 by 500m off 60s at 10km pace, 2 by 2km at 10km pace off 60s, 4 by 500m at 5km pace off 60s4 by 500m off 75s at 10km pace, 2 by 1.5km at 10km pace off 75s, 4 by 500m at 5km pace off 75s4 by 500m off 90s at 10km pace, 2km at 10km pace off 90s, 4 by 500m at 5km pace off 90s
14-Sep-201km reps at 10k pace8 x 1km off 757 x 1km off 90s5 x 1km off 2.30
21-Sep-20500s at 5km pace14 x 500m off 60s12 x 500m off 75s8 x 500m off 120s
28-Sep-202km at half marathon pace, 2 x 1km at 10km pace, 2 x 500m at 5km pace2km, 2 min jog, 2 by 1km, 2 min jog, 2 by 500m, 60s jog2km, 2 min jog, 1km, 2 min jog, 2 by 500m, 60s jog2km, 2 min jog, 1km, 2 min jog, 500m, 60s jog