Off-track track session #4

Two options today. If you’ve been running more miles than normal, then option 2 is best, if you fancy something a little sharper then option 1, the pyramid.

Option 1, Pyramid session

Paces

No need to get too hung on paces for this one, faster for the shorter reps and around 5k pace for the longer ones. Recoveries are active, so some slower running/jogging between reps.

Volume is according to your preference/experience.

Warm up

Run/jog easily for 5-10 minutes.

Perform the lung matrix from Session 2.

Revisit the arabesque from Session 1, maybe add some small weights if you can keep the form good.

4 x 30-second strides with gradual acceleration, with 30-second jog between.

Session

1 set is: 1 min hard, 2 mins hard, 4 mins 5k, 2 mins hard, 1 min hard, all with 2-minute recoveries between each rep. 3 mins easy after set.

1 or 2 sets (21 mins or 42 mins).

For an in-between option, run an additional 4-min rep in the middle.

Cool down with 5-10 mins easy.

Option 2, Out and Back

Distance for this session depends on how far you want to run.

Warm up

Perform the lung matrix from Session 2.

Revisit the arabesque from Session 1, maybe add some small weights if you can keep the form good.

Session

Run out nice and easy for your chosen time, e.g. 10, 15, 20 mins. Run back on the same route in a time that is 10% quicker, e.g. run out for 15 mins and run back in 13:30.

Cool down with 5 mins easy on your return.