Hey folks,
Some people will be doing a Long-Slow-Run after the swim, I’m going to do something different if anyone wants to join me… 3 x 10 minutes at threshold pace.
So it’ll look like this:
- 10am. Warm-up: Ten minutes easy running starting from West Wood reception and I’ll re-explain the set
- 10:10. Drills by the yacht monument looking thingy
- 10:15-10:51. 10 minutes at threshold pace, repeat x 3 with three minutes active recovery (i.e. easy jogging) in-between.
- 10:51-11:01. Cool-down: Ten minutes easy running
This set is particularly good for anyone who missed Tuesday’s session due to Storm Barney!
What is threshold pace?
It should feel ‘comfortably hard’ for the full 10 minutes (equivalent of swimming CSS or cycling FTP). You can go by feel or you can calculate your pace here: https://runsmartproject.com/calculator/ and then subtract 10 seconds/km if you’re going against the wind… add on 10 seconds/km if the wind is behind you… Clontarf strand is never kind!
What’s it good for?
Improves your running endurance.
All wrapped up so you can shower and get tea/coffee before the talk at 11:30! 🙂
.
like us 
