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1 day ago

Hey guys it’s so pleasing to see how many of you are attempting and doing such a great job of these intervals. Have seen many of your efforts on Strava and even got stopped in Lyme at the end of my long run today by Ragnhild Kordt Richards to say she’d just done the session and enjoyed it. Please share your efforts on here as well.
For the coming week your intervals are a Sandwich session! No that’s not a licence to stuff your face either!! So basically after your warmup you start with 6 minutes at about your actual or target 5k pace. Then have a 3 minute rest. Then do 6 x 1 minute efforts at faster than your 5k pace. Maybe not all out effort but inject a bit of speed! Go for 1 minute rest between each effort. At the end of the 6 efforts have a 3 minute rest then do another 6 minutes @ 5k pace. Then cool down!
So there’s your sandwich- the 6 minutes @ 5k pace are your bread and the 6 x 1 minutes are your filling!
Hope I’ve explained that well enough, any questions please ask. I’ll put another session up for the following week then hopefully if Boris let’s us out to play we’ll try and get the Winter 5k series going and you can all see how you’ve improved.
Good luck and enjoy 😆 🏃‍♀️ 🏃‍♂️
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Thank you 😊

Keep it going Rob, really enjoying the intervals👏thank you

Denise Burges Was Vandervlist is this something Lewis could help us with

1 week ago

Well done to all those who attempted an interval session this week. Next weeks offering is 6, 5, 4, 3, 2, 1 minutes with 90 seconds jog recovery. So after warmup your first effort is 6 minutes followed by 90 seconds jog recovery, then 5 minutes followed by 90 seconds jog recovery and follow this pattern finishing with a 1 minute effort then cool down.
I suggest the first effort is at about your 10k pace and the idea is you get slightly quicker as the effort gets shorter. Your last 1 minute should almost be at maximum effort. It’s important that the jog recovery is done really steady, nothing more than just quicker than walking or you won’t recover well for the next set. If you feel 90 seconds is not a long enough recovery then do 2 minutes. Another important thing about these speed sessions is to make sure you have an “easy “ day before and after so either a rest day or recovery run.
Any questions about these sessions then please comment or message me.

Enjoy 😉
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Here it is Angela! 😍Thanks Rob🙏🏽😊xx

Thank you 🙏🏻 Rob 😊

Thanks Rob, this is great! enjoyed the intervals. 😊

Didn’t feel up to this session so did a progression run instead, not quite as intense a session

This was a great session Rob! Despite the intense southwesterlies, we got it done ✅💪🏽 xx

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6 days ago

Drogo 2018... ... See MoreSee Less

Drogo 2018...

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I never thought I'd say I miss Drogo, but I do! So many long sleeved reminders in the wardrobe.... 😁

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