Crew Class

December 10, 2014

Hi all


For this week, two sessions which are aiming completely at consolidating a target pace for a 5k test piece next week.




Wednesday session


4 x 5 minutes, r20, 1 minute rests.


So its actually only 20 minutes of work, a doddle compared to last week!

20 minutes is obviously a little above or a little below what everybody will end up doing for the 5k - so it's not perfect, but it's ok.

Aim is to go out for the first 5 minutes at what you think is your target pace for 5km, and then use the next three to work out whether this is achievable or not (or maybe it's too soft?)


Suggested other session


2500, then 1500, then 1000 - all r20, with 1 minute rest between them.

So it's 5000, at your target pace, but with some rests.



See you later



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