Running from Body Limits
05/02/2008 - 19:00
05/02/2008 - 20:00
*** This weeks run is an 10k acceleration run led by Robin Dowswell on his bike ***
It will be over the same route that the Predictor 10k takes (+ a bit at the end). Robin will set the pace which everyone must follow. The slowest should make it to half way, the fastest until the end.....just.
The schedule will be:
| Distance | Split | Pace | Time | Description | Speed kph |
|
0.0-0.5miles |
4:30 | 9:00 | 4:30 | 10.73 | |
|
0.5-1.0miles |
4:20 | 8:40 | 8:50 | 11.14 | |
|
1.0-1.5miles |
4:10 | 8:20 | 13:00 | 11.59 | |
|
1.5-2.0miles |
4:00 | 8:00 | 17:00 | 12.07 | |
|
2.0-2.5miles |
3:50 | 7:40 | 20:50 | 12.59 | |
|
2.5-3.0miles |
3:40 | 7:20 | 24:30 | Everyone should make 1/2 way!! | 13.17 |
|
3.0-3.5miles |
3:30 | 7:00 | 28:00 | This includes the turnaround point | 13.79 |
|
3.5-4.0miles |
3:20 | 6:40 | 31:20 | 14.48 | |
|
4.0-4.5miles |
3:10 | 6:20 | 34:30 | 15.25 | |
|
4.5-5.0miles |
3:00 | 6:00 | 37:40 | 16.09 | |
|
5.0-5.5miles |
2:50 | 5:40 | 40:30 | 17.04 | |
|
5.5-6.0miles |
2:40 | 5:20 | 43:10 | 18.11 | |
| 344m SPRINT | 5:00 | 44:15 | 19.31 |
Meet at Body Limits Gymnasium, 99 Wolverton Rd, Newport Pagnell at 18:55 for the off at 19:00.
Normally a run of between 30-65 minutes. A jog followed by some drills and then a series of efforts between 1-10minutes may follow.
