1 Jog Warm Up and Drills
2 Three Separate Pyramids, each made up of 1Minute Surge/2 Minutes Surge/3 Minutes Surge/2 Minutes Surge/1 Minute Surge; with a 1 Minute Slow Jog Recovery between each surge. So that’s 9 minutes of speed for each of the three Pyramids, totalling 27 minutes of speed. We’ll have 2 minutes rest between each Pyramid. So it’s 1/2/3/2/1 (2 mins Rest). 1/2/3/2/1 (2 mins Rest). 1/2/3/2/1.
3 Warm Down Lap.
How fast do you run the surges? We suggest you run the 1 Minute Surges slightly faster than the 2 Minute ones, and those slightly faster than the 3 Minute ones.
If you did the Club Champs 1 Mile Time Trials, think about doing the 2 Minute surges at your mile pace, and then adjust your 1 and 3 Minutes to suit.
On Thursday we’re doing the 3 Woods Run.
And of course the 45 Minute Guided Run.
For either Thursday run meet in the LC bar at 6.50,