This section provides details about sessions organised by the club for club members that provide structured training to support running and fitness improvement.
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Autumn 2020 – Starts Saturday Oct 17th 2020 @ 9:30am at: SGS Berkeley Green UTC
The format of these sessions will be the same each week:
– warm up
– Drills
– Intervals
– Cool Down
NOTE:
- Please use the RunTogether Web page or App to book sessions as limited numbers. Any problems booking sessions please email: dursleyrunningclub@gmail.com with Subject: “Structured Sessions”
- Meet location is: SGS Berkeley Green UTC
- Suitable for all abilities.
- Each session block will be 4 weeks.
- Please do not attend if you have Coronavirus symptoms; new/continuous cough, fever or change/loss of taste/smell.
Training Sessions
BLOCK 1 – FARTLEK. This first block is a fartlek based approach, choose a pace for “fast intervals” thats faster than 400meter pace from pace table below.
WEEK 1 – Oct 17th | Week 1 Intervals x3 20 sec buildup/20 sec fast/40 sec easy 40 sec buildup/40 sec fast/20 sec easy 60 sec buildup /60 sec fast / 60 sec easy Approx 18 minutes total |
WEEK 2 – Oct 24th | Week 2 Intervals x3 15 sec buildup / 15 sec fast / 45 sec easy 30 sec buildup / 30 sec fast / 30 sec easy 45 sec buildup / 45 sec fast / 15 sec easy 60 sec buildup / 60 sec fast / 60 sec easy Approx 18 minutes total |
WEEK 3 – Oct 31th | Week 3 Intervals x3 30 sec fast / 60 sec easy 60 sec fast / 30 sec easy 90 sec fast / 90 sec easy Approx 20 minutes total |
WEEK 4 – Nov 7th | Week 4 Intervals x3 30 sec fast / 30 sec easy 60 sec fast / 60 sec easy 90 sec fast / 90 sec easy 120 sec fast / 120 sec easy Approx 30 minutes total |
Paces for specifc distances based on 5K Time…
Current 5k | Long Tempo | Mid Tempo | Short Tempo | 1000m | 800m | 600m | 400m | Easy |
0:17:00 | 6:15 | 6:00 | 5:45 | 3:07 | 2:28 | 1:50 | 1:12 | 7:52 |
0:18:00 | 6:35 | 6:20 | 6:05 | 3:19 | 2:38 | 1:57 | 1:17 | 7:52 |
0:19:00 | 6:54 | 6:39 | 6:24 | 3:31 | 2:47 | 2:05 | 1:22 | 7:52 |
0:20:00 | 7:13 | 6:58 | 6:43 | 3:43 | 2:57 | 2:12 | 1:27 | 8:15 |
0:21:00 | 7:33 | 7:18 | 7:03 | 3:55 | 3:07 | 2:19 | 1:31 | 8:38 |
0:22:00 | 7:52 | 7:37 | 7:22 | 4:08 | 3:16 | 2:26 | 1:36 | 9:01 |
0:23:00 | 8:11 | 7:56 | 7:41 | 4:20 | 3:26 | 2:34 | 1:41 | 9:24 |
0:24:00 | 8:30 | 8:15 | 8:00 | 4:32 | 3:36 | 2:41 | 1:46 | 9:47 |
0:25:00 | 8:50 | 8:35 | 8:20 | 4:44 | 3:45 | 2:48 | 1:51 | 10:10 |
0:26:00 | 9:09 | 8:54 | 8:39 | 4:56 | 3:55 | 2:55 | 1:56 | 10:32 |
0:27:00 | 9:28 | 9:13 | 8:58 | 5:08 | 4:05 | 3:03 | 2:00 | 10:54 |
0:28:00 | 9:48 | 9:33 | 9:18 | 5:20 | 4:14 | 3:10 | 2:05 | 11:17 |
0:29:00 | 10:07 | 9:52 | 9:37 | 5:32 | 4:24 | 3:17 | 2:10 | 11:39 |
0:30:00 | 10:25 | 10:11 | 9:56 | 5:44 | 4:34 | 3:24 | 2:15 | 12:00 |
0:31:00 | 10:46 | 10:31 | 10:16 | 5:56 | 4:43 | 3:31 | 2:20 | 12:22 |
0:32:00 | 11:05 | 10:50 | 10:35 | 6:08 | 4:53 | 3:39 | 2:24 | 12:44 |
0:33:00 | 11:24 | 11:09 | 10:54 | 6:20 | 5:03 | 3:46 | 2:29 | 13:05 |
0:34:00 | 11:44 | 11:29 | 11:14 | 6:32 | 5:12 | 3:53 | 2:34 | 13:26 |
0:35:00 | 12:03 | 11:48 | 11:33 | 6:44 | 5:22 | 4:00 | 2:39 | 13:47 |
0:36:00 | 12:22 | 12:07 | 11:52 | 6:57 | 5:32 | 4:08 | 2:44 | 14:08 |