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20 x 30 Second Intervals

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10 Mins WU @ Easy Pace (RPE: 2-3)

30 Seconds @ < 3k Pace (RPE: 8)
30 Seconds @ Easy Pace (RPE: 3)
x20

10 Mins CD @ Easy Pace (RPE: 2-3)

30 seconds fast, 30 seconds easy, repeat 20 times. Simple. A good introduction to intervals if you are new to doing them. Be sure not to go off too quick in the first few 30 second reps as you will soon begin to struggle.

We’ll make the intervals progressively more challenging as the weeks go by. If you ever have any questions just ask. Always do a good warm up and cool down jog either side of the intervals.

simon-linklater

Coach Simon

FEEDBACK

10

ENJOYMENT

6

RPE

PACE

I enjoyed the session, I normally do enjoy interval sessions. I did find it hard to not sprint off on the intervals particularly as they were short. My average pace for the intervals ended up as 10:27min/mile, but the first few were too quick at around 9:30min/miles For some reason I sometimes find it harder to do the easy run warm up, cool down as I find it hard to slow my pace. I feel like I naturally want to try and run a bit quicker.
Sarah Taylor
Really well done Sarah. From the sounds of that eagerness, it highlights your potential. It’s like you know where you want to get to, but right now the fitness isn’t quite there. But that’s ok. It’s all about stepping stones. The pace will come with the consistency and as the effort sessions get more challenging. Having looked at your stats on Strava there is definitely room for improvement in your cadence. This is something we can discuss on-going and make gains. It’s good news rather than a negative as cadence is the easier of the two main metrics (stride length being the other) to improve. One thing I focus on a lot is my arm swing. As our legs and arms move in sync, if we move our arms faster, our legs go quicker. So if your arm swing is efficient, it will help your cadence. So correct arm swing is making sure the angle at the elbow is no more than 90 degrees and doesn’t vary as you swing the arm back. Most importantly keep the arms close to the body and don’t swing them across your mid line (imagine a zip on a tracksuit top and not crossing that line). I often discuss figure skaters who pirouette. They start with their arms out wide and then to speed up, all they do is bring their arms closer to their body. Same logic, applies to running. If you ever want to send a video of your form to me, to take a look, that’s a good option.
simon-linklater

Coach Simon