A & B GROUPS - SUB 6 RUN WITH SPRINTS & STRIDES

Following on from last week's inaugural running workout we have designed another on similar lines but this one will be themed to prepare you for a fast mile within the run to try and achieve the sub 6 mile achievement badge. We will start with a progressive warm up then some short strides and rest intervals to get used to the required speed before launching into the mile. We will finish with two short sprints then a group warm down where we can discuss how it went and give ride ons.

KM - KM (KPH/MPH) - NOTES

0.00 - 1.00 (10.0/6.2) - Warm up for 1K
1.00 - 1.50 (11.0/6.8) - Ease into it 500m
1.50 - 2.00 (12.0/7.5) - Steady 500m
2.00 - 2.50 (13.0/8.1) - Tempo 500m
2.50 - 2.75 (15.0/9.3) - 1st Stride 250m
2.75 - 3.00 (9.0/5.6) - Recovery 250m
3.00 - 3.25 (16.0/9.9) - 2nd Stride 250m
3.25 - 3.50 (9.0/5.6) - Recovery 250m
3.50 - 3.75 (17.0/10.6) - 3rd Stride 250m
3.75 - 4.25 (9.0/5.6) - Recovery & regroup 500m
4.25 - 6.00 (16.5/10.3) - Includes Sub 6 Mile
6.00 - 6.25 (9.0/5.6) - Recovery 250m
6.25 - 6.50 (17.0/10.6) - Sprint when tired 250m
6.50 - 6.75 (9.0/5.6) - Recovery 250m
6.75 - 7.00 (17.0/10.6) - Final Sprint 250m
7.00 - 8.00 (9.0/5.6) - Warm down for 1K

The beacon will text instructions as we go but it is recommend that you have the plan either printed out or on an additional screen. We also suggest you calibrate your foot pod at 16 kph (10 mph) for this run.

ALTERNATIVE SESSION FOR GROUP C RUNNERS - STRIDES AND SMILES RUN SESSION

Join the Zwift Runners for a structured group run designed to boost both your endurance and speed as we will do some strides in the middle of a 4K (2.5 miles) run. We will start at a comfortable 8.5kph (5.3 mph) for the first K (0.6 mile) before increasing the pace to 9 kph (5.6 mph) for the next K. After that we will alternative four times doing a fast stride at 12 kph (7.5 mph) for 250 metres (0.15 miles) with a walk/jog recovery at 6 kph (3.7 mph) for also 250 metres. The run should take about 30 mins in total.

KM - KM (KPH/MPH) - NOTES

0.00 - 1.00 (8.5/5.3) - Warm up for 1K
1.00 - 2.00 (9.0/5.6) - Steady for 1K
2.00 - 2.25 (12.0/7.5) - 1st Stride 250m
2.25 - 2.50 (6.0/3.7) - Walk/Jog Recovery 250m
2.50 - 2.75 (12.0/7.5) - 2nd Stride 250m
2.75 - 3.00 (6.0/3.7) - Walk/Jog Recovery 250m
3.00 - 3.25 (12.0/7.5) - 3rd Stride 250m
3.25 - 3.50 (6.0/3.7) - Walk/Jog Recovery 250m
3.50 - 3.75 (12.0/7.5) - 4th Stride 250m
3.75 - 4.00 (6.0/3.7) - Warm down for 250m

The beacon will text instructions as we go but it is recommend that you have the plan either printed out or on an additional screen. If you haven’t yet calibrated your foot pod we suggest you do so before the run at 9 kph.