19 February: 5k pace efforts with sprint finish with Tracy at Willow Park
Speed development. Develop Lactic and Alactic energy systems. Focus; Foot landing under centre of mass – “nose over toes”. WU. Drills. 5 x 4 min efforts at 5k pace, 2 mins active recovery. 5 x 30 sec sprints, 30 sec standing rest. CD.
19 February: Couch 2 5k, week 7, session 1@ 7:15pm, the clubhouse, Courtaulds Sportsground
5 min brisk walk to warm up and stretches, run 25 mins, 5 min brisk walk to cool down and stretches