Paul Stepto

New track sessions will be added as soon as training for adults is able to resume at the track.

Suggested speed sessions to mix in with your training runs - two session a week.

• 5 mile run to include 6 x 2min efforts during the run.
• Hill reps 10 efforts (Vernon Park or similar)
• Fartlek session included in your run do 10 fast efforts- for example from  one lamppost to the next.
• 1 mile warm up followed by 1 mile effort followed by 1mile steady. ( 2 times).
• Warm up 12 x ( 1 min fast followed by 1 min slow ) cool down.
• 6 x 3min efforts with 90sec recovery between each one
• 20 min Warm followed by 10 min tempo run , 3 min recovery run, 10 min tempo, Cool down.