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Sunday runset

May 21st at 9:15 am - 10:15 am

Due to the Fix Splash this week there will be no coached run session, but you can still train on your own using the run set below, which follows our annual training plan. Or even better, drop a message on our club forum and get a group of you together! Victoria Park track would be the ideal place to do this set, but you could do it anywhere you can estimate a 400m loop.

Happy running!

Session Goal

5km pace development – To maximise aerobic power (VO2max) & build awareness for pacing strategies

Coaching points

Use the Run S.M.A.R.T pace calculator to determine correct pacing

Warmup (10 mins)

  • 800m easy jog

Drills (15 mins)

  1. Low skips
  2. Side skips
  3. Butt kickers – lifting feet under butt not behind
  4. Cariocas
  5. 4x STRIDES

Main set (30 mins)

  1. 800 @ 5K pace (8/10)
  2. 400 @ 5K pace (8/10) + drill as active recovery

Repeat for 4-5 sets (800 then 400 is one set)

Cool down (5 mins)

  • Gentle jog around run course
  • Stretch if possible


May 21st
9:15 am - 10:15 am
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London Fields Triathlon Club

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