Guest Post: Maybe Speed ...by Pat Walsh

 ** Maybe speed **

The evenings are getting longer and no excuse now not to get an evening speed session done. Sometimes it can be hard to do speed interval sessions on your own. We need the group to push us and someone to mind us but this 3 x 1mile is possible on your own if you have to. You will be moving the legs faster than race pace and breathing harder but all for a shorter duration. A few weeks of this and you will see results.

1 mile interval is long and tough going but can be easier than lots of starts as if it was a 12 x 400M session. I tried this session myself this week with the gang and some haven’t spoken to me since….. !! 

Mental tip on this one. Concentrate hard on even pacing and keeping the effort. Last bit of each mile can be tough. Trust me though, you won’t be thinking of anything else at this stage so it is good for headspace.

A warm up, 3 hard pushes and a cool down. Get a reasonably flat route for the 3 mile repeats. Over and back same mile is fine.

First mile can be hard to get to the pace. 2nd mile you will feel good and could maybe go too quick. 3rd Mile is when you are tiring and need to work to hold on.

Warm up with an easy Mile Jog.  Stop, stretch and loosen out and stiff joints

Push hard for the mile // Stop 2 minute rest and go again // Repeat for 3 miles // Jog slow mile to cool down.

Try it and see how you get on. Record your times and try to do better next week.

Suggested pacing for a runner racing 4 mile in 28 mins: Warm up at 8, Each mile at 6.40 – 7, Cool down at 8

Suggested pacing for a runner racing 4 mile in 32 mins: Warm up at 9, Each mile at 7.40 – 8, Cool down at 9

Suggested pacing for a runner racing 4 mile in 36 mins: Warm up at 10, Each mile at 8.40 – 9, Cool down at 10

Suggested pacing for a runner racing 4 mile in 40 mins: Warm up at 11, Each mile at 9.40 – 10, Cool down at 11

“The rain, it ain't permanent
And soon, we'll be dancin' in the sun
We'll be dancin' in the sun
And we'll sing your song together”

#pwr #KeeponRunning #cobh10mile