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Part of being a coach is seeking out different methods, techniques and sessions. The trouble is there is so much opinion out there it can be hard to work out what is the best thing to do.
The Local Coach Development Programme run by England Athletics for aspiring coaches gave me the opportunity to meet and observe other coaches with plenty of opportunity to ask questions.
This session is one I observed and have since used on myself and my runners. It is surprisingly deceiving!
Looking at the session it doesn't look much:
2 minutes at 1500m pace
2.5 minutes rest (walk back to the start)
1 minutes at 800m pace
2.5 minutes rest (walk back to the start)
0.5 minute "fast and fluid"
Then 4 minutes rest (including walking back to the start) before starting the second set
Repeat for a third set
Who would think just ten minutes and 30 seconds of running would be such a workout?!
The workout is all about pushing out of your comfort zone and into your anaerobic zone.
There isn't quite enough recovery between the efforts to fully relax so each set becomes progressively more challenging.
It's a great session for all abilities as the efforts are all time based, rather than distance so everyone is doing the same session regardless of pace.
I couldn't find an image from this session (I know I've got one somewhere) so this is me at a session led by former GB runner Martin Yelling:
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