27 Apr Brick Sessions
Departing a little bit from the training plan for Ironman Austria in order to take part in a UK base Olympic Distance Tri. Hit the track last night after the bike.
Working on some technique and speed. If your interested in repeating the session, it went:
15 minutes warm up, broken down as:
- Running on the spot, transferring weight from one leg to the other while keeping the core engaged (expect to feel this in the core at first)
- Running on the spot progressing into forwards motion by moving body weight forwards while maintaining an upright posture over here.
- Pigeon runs, take very small steps but make sure body weight is forwards and you will generally contact through the forefoot first so ensure that you allow the heal to contact the ground before lifting the foot. This forces you to relax your feet!
Main set split onto 2 rounds of 7 x 400m.
Aim here is to run faster than target pace for 10km. So work out your race pace speed then aim to run each 400m between 10 to 15 seconds faster per lap. Allow roughly 45sec between repeats. For example if your aiming at 43mins 45secs for 10km. Aim for each 400m to be 1min 35secs and set the interval time at 2mins 15secs. Plenty of rest time in order to develop some consistency.
60m of walking deep lunges and 800m walking making sure to keep a long gate.