I've been doing a session with running club once a week for the last 6 weeks to help improve my speed. They've always involved us running different distances from different start points so I haven't felt they would be particularly useful to share as I have no clue how the coach works it all out 😂
Last night though we all ran the same distance round a reservoir in the local park - I'm in the peach top and my son is in the Brighton shorts 😁 - and it struck me as an exercise that could easily be replicated.
Our circuit was 550m and the aim was to run between 30-45 secs a km faster than our current 5k pace. After a warm up jog round we set off (slowest runners first so no one gets left miles behind). Each rep is individually timed with a recovery break between each one. We were going to do 6 reps but as the last 140m of the circuit were uphill after 3 reps everyone decided 5 would be more than enough 🤣
What I love about this kind of work is that everyone can do it. It doesn't matter what your current speed is you just aim to run faster. I also find the numbers you get to see very motivating. We time the reps individually and the coach works out our pace but it's perfectly possible to just pause and resume your watch after each rep and get an overall pace that way. With a stop watch and a bit of maths it can be done without a running watch as well.
The aim of the game is to run consistently and for the first time last night I achieved that. Normally I go out fast for the first couple of reps then find myself getting slower and slower. The more experienced runners always manage to get faster on each one!
I'm back to work next week so won't be able to attend the organised sessions for 6 weeks but I intend to make one of my runs per week a reps session as I believe it's made a huge difference to my progress.
Happy running everyone x