Dear Harrier,
Let’s say you’re just recovering from a half in the last week, and you want to be bright and fresh for a virtual mile later this week. Or you might choose to do a virtual 5k.
So make sure your body’s ready for a suitable preparation session early to mid-week. Find a flat 400 metres and jog over it with four sticks or stones or whatever you’re using to mark the course. The first marker is your start/finish line. The next one is about 100 metres along.
The third marker is about 200 metres from the second one. And the fourth one is another 100 metres on and is your other start/finish line.
Jog back to your original start line, checking that you can see all the markers clearly. While you’re doing all this, decide how many sets you’re going to do. I suggest between 5 and 10 400s, depending how good you feel and how much rest time you have till your virtual mile or 5k.
Start at Zone 1 pace.
From the 2nd Marker steadily increase speed to Zone 2.
As you near the 3rd Marker, ease back to Zone 1.
Stay in Zone 1 as you round the 4th Marker and start your second lap.
Repeat for the rest of the session.
So you’re running alternate 200 metre spells at Zone 1 and 2, with the Zone 2 efforts to include the acceleration and deceleration elements.
As always - aim for consistency.
Coach Dick
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