This will never, EVER be as good as a track speed session with a proper coach but… needs must! I couldn’t make it to the Poole A.C. Tuesday night speed sessions this week, so took myself out for one of my own, which proceeded as follows.
I began with a 1km slow warm up before going straight into 1km at 4 min per k pace. After this I found the flattest road I could in my moderately hilly village and started a set of sprint repeats. To be precise; 5km worth of 200m, jog back for 100m, sprint for 100m. When thoroughly exhausted I warmed down with a gentle jog for 1km – 7k in total!