Speedwork

Speedwork or interval training is designed to increase your speed. It is suitable for all abilities, regardless of pace, and provides variation and a bit of fun to your training regime.

CURRENT LOCATION: Meet Wintringham Primary Academy, Nuffield Road PE19 0AW @ 6:30pm. NOTE: Location may vary, check Facebook post. Everyone welcome, do as much of the session as you like.

Suggested sessions:

Set 1: 5 x 2 mins with 1 min recovery between efforts. 2 min recovery. Set 2: 5 x 1 mins with 30 sec recovery between efforts. 2 min recovery. Set 3: 5 x 30 secs with 15 sec recovery between efforts.

2 sets of up/down clock: 1 min, 2 min, 3 min, 4 min (set 1 up) then 4/3/2/1 (set 2 down) with 1 min recovery between each effort and 3 min between the sets.

2 sets of 3 min, 2 min, 2 min, 1 min, 1 min, 1 min with 1 min recovery between each effort and 3 min between the sets.

2 sets of 3 x 3 mins, 1 min recovery, 2 min recovery between sets. 1 set of 6 x 1 mins.

2 sets of 5 x 2 mins, 1 min recovery. Approx 2-3 min recovery between sets.

2-4 x 5 mins with each interval followed by short hills.

3-4 sets of 3 mins, 2 mins, 1 min with 1 min recovery between each and 2 mins recovery between sets.

1 x 3 mins (2 min recovery) followed by 12 x 90 secs (1 min recovery).

4 x 5 mins with 2 min recovery between each rep. 

1 x 5 mins (1 min recovery) followed by 6-10 x 2 mins (1 min recovery)

3-5 x 4 mins with 2 mins recovery, and 5 x 1 min.

2 sets of 6 x 2 mins with 1 min recovery, 3 mins between sets.

Hills

8 x 90 secs @ 5k minus 10-15sec pace (60 secs rec) & 10 x 45 sec same pace (30 secs recovery)

2 sets of 1 x 3 mins (1 min 30 sec recovery), 2 x 2 mins (1 min recovery) & 3 x 1 mins (1 min recovery). 3 mins recovery between sets.

1 x 4 min with 2 min recovery. Followed by 2-3 sets of 6 x 1 mins with 1 min recovery, 3 min recovery between sets.

5 x 3 mins @5-10k pace with 90 secs recovery. Followed by 5 x 1 mins with 1 min recovery @ 3k pace

2 sets of 1 min, 2 min, 3 min, 3 min, 2 min, 1 min. Equal recovery between each effort. 

1 x 5 min @ 10K to tempo pace then 10 x 1 min @ 5K pace with 1 min recovery betwen efforts. Followed by 10 x 30 secs on/of @ 3K pace (slightly faster than 5K pace)