This week the Runners met at Garnier Road car park for some more interval training. Once again the weather was superb and the turnout excellent, with 19 eager runners joining me.
We warmed up as usual and then went for a leisurely jog along the river out to the viaduct.
When we got to the viaduct I talked the group through the session. The plan was as follows:
- 4 x 30 second sprints, with 30 seconds recovery
- 2 x 1 minute sprints, with 1 minute recovery
- 1 x 2 minute sprint, with 2 minute recovery
All repeated twice.
The aim was to work as hard, but as consistently as possible. The shorter reps help with building speed, whilst the longer reps help build endurance. The relatively short recovery periods meant the session got progressively harder as it went on.
Unfortunately we lost Simon M and Shelley early on in the session due to per-existing injuries (ankle and knee respectively).
The group worked incredibly hard across the whole session and, judging by the post-run feedback, were all knackered at the end!
After we had finished the intervals we went for a gentle jog back to the car park where we cooled down and headed our separate ways.
This weekend we have Lynn running the Hackney Half marathon and I will be trying not to fall over at the Liverpool Rock and Roll Half marathon. Whilst I'm up there I will also be visiting Croxteth hall parkrun on the Saturday.
Best of luck to Lynn and to any Fit Clubbers running anywhere over the weekend.
Happy Running!
Coach James
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