That was new...

[andystev]

Weekly session with the coach this morning, which is usually intervals. But not today. In the pouring rain she says "We're going to try something different". A mile at your 5k pace (Parkrun this week was 9:40/mile), 3 minutes recovery then a mile 10 seconds quicker. Which doesn't sound too tough...

Thing is, I'm setting the pace, she's just pulling me back or pushing me on if I get silly. And she's sneaky. After a warm up jog and 10 minutes of drills we're off. The last of the drills was strides, so my legs are still in sprint mode and I'm off like a shot. She pulls me back down to a sensible pace over the next minute or so. But not quite all the way back down. 8:40 for the first mile, 8:40! For me, that's quick.

Three minutes recovery and she's saying "That was a bit quick, we'll just try to match it for the second mile". I should know better... 8:36. Doesn't sound like it's much quicker, but for the last 400 meters I thought I was going to die.

I now find out that this is leading up to a session that goes:

Mile & a half at just shy of 5k pace

3 minute recovery

Mile & a half dead on 5k pace

3 minute recovery

Mile & a half just over 5k pace

The last one's going to be fun...

[roseabi Ultramarathon]

It'll be lovely when it's over

[Sqkr Half Marathon]

Just the word 'drills' makes me shudder! You're far braver than I'll ever be 😶😯

[andystev in reply to Sqkr]

Mostly they're really easy. It's about exaggerating a position or movement to encourage it when you run, rather than working hard (that comes later!). Walking on toes, walking on heels, strides, lunges, that sort of thing.