Tuesday Night's - Effort Training Schedule
Predefined Track session | Stuart Dinwoodie Training series
Stuart Dinwoodie Training series
Meeting at the Sports & Social Club at 18.55hrs session and
will start at 1900hrs and last between 50 and 70 mins.
Predefined Track session
These times are based on a 30 year old Male with a 38 minute 10K time target, please use this Pace Calculator to work out your own effort and recovery times.
|
| Mile repeats |
6 x 1 mile at 10km pace
Pace: 91 seconds per 400m, or 06:07 per mile
Rest between efforts: 91 seconds
|
|
| The Pyramid |
All done at 5km pace (88 seconds per lap), recovery half of effort time.
400m in 88 seconds, 44 seconds rest
800m in 02:55, 01:28 rest
1200m in 04:23, 02:12 rest
1600m in 05:51 (this will hurt!), 02:55 rest
1200m in 04:23, 02:12 rest
800m in 02:55, 01:28 rest
400m in 88 seconds.
|
|
| 800 metre repeats |
8 x 800m at 5km pace
Pace: 88 seconds per 400m or 02:55 per 800m
Rest between efforts: up to 88 seconds
|
|
| Two and one |
5 sets of 800m then 400m, all at 5 km pace
Each set consists of:
800m at 5km pace (88 secs per lap, 02:55 for 800m), 30 secs recovery
400m at 5km pace (88 secs per lap)
Rest between sets: 90 seconds
|
|
| Eight, six, two |
3 sets of 800m, 600m, 200m
Each set consists of:
800m at 5km pace (88 secs per lap, 02:55 for 800m), 88 secs recovery
600m at 3km pace (83 secs per lap, 02:05 for 600m), 83 secs recovery
200m at 1 mile pace (79 secs per lap, 00:40 for 200m)
Rest between sets: 1 lap jog
|
|
| Quarter repeats at 3km pace |
2 sets of 8 x 400m at 3km race pace
Pace: 83 seconds per 400m
Rest between efforts: up to 79 seconds
|
|
| Fast 800s |
4 x 800m at 1 mile pace
Pace: 79 seconds per 400m or 02:39 per 800m
Rest between efforts: up to 02:39
|
|
| Fast 400s |
5 x 400m at 800m pace
Pace: 77 seconds per 400m
Rest between efforts: up to 02:34
|
|
| Accelerating 300s |
2 or 3 sets of 3 x 300m, accelerating to faster than 800m pace
Pace: 60, 58 and 56 seconds per 300m
Rest between efforts: 2 minutes, jog back to the start.
Rest between sets: 5 minutes - jog 500m.
|
|
| Basic 200s |
3 sets of 3 x 200m at 600m pace
Pace: 37 seconds per 200m
Rest between efforts: up to 1 minute
Rest between sets: Lap jog
|
|
| Frank's Killer Tempo Run |
25 laps, alternating between marathon pace and 5km pace
Pace: Alternately 101 then 88 seconds per 400m lap
25 continuous laps (10km) with no rest.
Total time: 39:29
|