Come and join Area Activator and UK Coach in Running Fitness (CiRF) Simon for a fun mixed pace training session

Our plan is to meet up outside the legendary Rinkoff Bakery at 7.50am, before enjoying an easy jog and dynamic warm up in Stepney Green Park by 8am.

Our session is as follows:

Classic Pyramid Fartlek

5 minutes of running @ 40% effort (recovery pace- steady breathing, conversational)

4 minutes @ 50% effort ("aerobic endurance"- a bit harder, but still an effort that feels sustainable)

3 minutes @ 60% effort ("aerobic power" - harder still- typically a marathon race pace for a lot of runners)

2 minutes @ 70% effort ("tempo pace" - working hard now, but still not max effort)

1 minute @ 80% effort - ("threshold pace" - 5km pace race pace or faster, but with the intention to keep running afterwards!)

90 seconds walk recovery

2 minutes @ 70% effort

3 minutes @ 60% effort

4 minutes @ 50% effort

5 minutes @ 40% effort

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Afterwards, we will make a trip back to Rinkoff Bakery for refreshments and delicious cakes!