Cybi

Cybi Striders

16 hours ago

Coaches corner, Tuesday

With four days to your V5k race, a little more pace for today’s session:

Warm up/stretch/drills as per yesterday (don’t overdo the stretches)
At 70% – 12 min effort – 3 min recovery
At 85% – 4 x 2 min – 2 min recovery
At 85% – 4 x 90 seconds – 90s recovery

A gentle incline for your 2m/90s if possible but either way try to work your drills into your run

Finally, 5min minimum cool down followed by some gentle stretching….

Stay safe, Ian. … See MoreSee Less

Cybi Striders

2 days ago

Coaches corner, Monday.

With the Virtual 5k race in mind… Monday’s session;
Start with 2 or 3 dynamic stretches, work these into a 4 minute jog/warm-up; I might recommend the 3 bounces, quads and one other – then at least 3 drills. I would suggest high knees, bum flicks and one other.

Easy session!! 2k at 70% – 2k at 80% – 2k at 70%

Note, 80% of your 5k pace, not your flat out pace – it’s not a 73 metre race!!

A good example of this if your 5k time is 25 minutes, 6k = 30 minutes.
10 m per 2k converts to 13 minutes/ 12 m/ 13m – 38 minutes in total (I think!!)

Don’t get too hung up on the exact times, think about it as a rough guide. The hard bit of the session is – work the drills into your run, think about the up and down of your heels (bum flicks) and high knees. More important, drive your arms (relaxed shoulders) and keep your head up….

Lastly, 2 things. 1. Stay safe and avoid others. 2. Don’t come near my house!!

Enjoy! Ian.. … See MoreSee Less