THE SESSION
WARM-UP
5mins range of motion and activation drills such as leg-swings, lunge to high knee drives and glute bridges
• 10mins easy run
• 10mins running drills (you can find lots of these online)
• 4 x 50m acceleration run with walk back and 30secs recovery (focus on good form)
MAIN SET
In groups of three, number yourselves ‘1’, ‘2’ and ‘3’. Start 80-100m apart with athletes 1 and 3 at one end and athlete 2 at the other
• 3x
• On go, the format runs in a classic shuttle with ‘1’ running to ‘2’, who runs to ‘3’ who runs back to ‘1’. Each rep should be completed near to max pace, certainly faster than 5km race pace
• Each athlete completes 6 reps in each set. The group takes 2mins to recover between each set
COOL-DOWN 10-15mins easy run
• 5-10mins foam roller or massage – avoid hard stretches after this highimpact session
Adapt for beginners
Complete as set, but reduce the pace if you’re less used to speed work. Start with a pace that’s just above 5km race pace and increase slightly each time you perform the session.
Adapt for Ironman
If your focus is long course, drop the pace to around 5km race pace but increase the reps and sets. For you, this session can become a technically-focussed, speed/ muscular endurance session that’s possibly completed off the bike.
“The main part of this set is aimed at enhancing your ability in this area of fitness by utilising what’s known as a ‘pull from the top’ approach to lactate tolerance”