Run Stronger, Get Faster: 35 mins: 6 x 2:2 Effective Run

Today I took one of my PT clients out for one of her 35 minute Effective runs.

From my Run Stronger, Get Faster Training plan… (see the 1st training plan for the one she’s using).

Today’s session involved this:

35 minutes of interval / effort session including:
10 minute warm up
6 x 2 mins effort, 2 min recovery
3 min cool down.

Her aim is to get faster over 5k and 10k, and to keep more of a consistency with her training.
I’ve provided her with the plan above to get her something to focus on, with more structure to her training and distance and time goals.

As you can see the average pace for the run was just under 10 minute mile pace – she covered 3.52 miles in 35 minutes.
The aim of these intervals is to try to beat the distance you covered in the previous 35 minute interval session.

The great thing about todays session is how fast she travelled / how far she covered in her effort sessions.
(For comparison, her usual easy comfortable pace is about 10:30 – 11:00 min miles)
She was breathing heavily, and working hard. Running at under 8 minute mile pace for the majority of the 2 minute efforts.
She recovered well with easy jogging between the efforts.
She even covered more ground as the effort intervals went on. 🙂 0.24, 0.26, 0.26, 0.25, 0.27, 0.27.

All of this hard work will get her body and mind ready to run faster and cover further distance in less time. 🙂

If you want to know about how my training plan can help you run faster – go here: Run Stronger, Get Faster Plans

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One Response to Run Stronger, Get Faster: 35 mins: 6 x 2:2 Effective Run

  1. Michele says:

    Thanks for this. I have been wondering how to increase my pace consistently and this looks like the plan I may need. Have been out for a run this morning….soaked but glad I did. 🙂
    My days are definitely better with a run in them.

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