Day 5
Simple Game Changers

Day 5 Overview:

In today's lesson, we focused on refining strategies to enhance performance in a 2km time trial. Emphasizing the importance of the running environment, we explored the benefits of choosing an athletics track over grass for its consistency and efficiency. The significance of lightweight running shoes in promoting agility and faster pace was highlighted, underlining the impact of proper footwear on overall performance. Weather considerations emerged as a crucial aspect, with a focus on rescheduling in the face of unfavorable wind conditions to maintain fairness and accuracy in assessing running capabilities. Moreover, we delved into the value of controlling variables such as time of day, hydration, and nutrition, as well as the necessity of maintaining a consistent testing environment for accurate performance comparison. This comprehensive approach equips runners with the knowledge to optimize conditions and effectively measure their progress over time.

Simple Step to Improve Posture

Choose the Right Surface

Opt for an athletics track over grass for a 2km time trial. Tracks provide a consistent and flat surface, allowing for more efficient running and potentially faster times compared to uneven grass terrain.

Light Running Shoes

Invest in lightweight running shoes to reduce the weight on your feet and enhance agility. Lighter shoes can contribute to a faster pace and improved overall performance.

Weather

Pay attention to weather conditions, particularly wind. Strong winds can significantly affect your pace, so consider rescheduling the time trial if faced with unfavorable wind conditions to ensure a fair assessment of your performance.

Variable

Control as many variables as possible to create a consistent testing environment. This includes running at the same time of day, ensuring similar hydration and nutrition, and maintaining a consistent warm-up routine. By controlling these factors, you can more accurately assess your progress over time.

Environment

To gauge improvement accurately, ensure you compare times in the same environment. Running on the same track or route eliminates variables related to the course, making it easier to track your progress and identify areas for improvement.

Today’s Session Focus

Today complete the following session (ideally with someone filming the main part of the session:

  • 5-minute Warm Up Jog

  • Stretch

  • 4-times 80m Strides @ 80% max pace

  • 4-times 300m with at your goal 2km time trial pace with a 90 second recovery between sets

  • 5-minute Cool Down Jog