Run like an Egyptian
6 GoodGymers made their way on a training session in Islington.
- Monday, 27th of July 2020
- Led by Simon Fitzmaurice
5 hardy Goodgym folks braved the headwinds and unexpected drizzle to join us for our Weekly Fitness Session at the Emirates Stadium. We had a Pyramid session prepared tonight- an endurance running workout developed to improve pacing control and threshold running ability.
We performed a few dynamic exercises as part of our warm up, as Trainer Simon laid out a short course with a few cones. The work-out involved the following steps:
4 minute run (50% effort, easy breathing)
90 second rest
3 minute run (60% effort- 10 mile- half marathon pace)
75 second rest
2 minute run (70% effort- 10km pace- working hard)
60 second rest
1 minute run (80-90% effort- 5km effort)
3 minute rest
1 minute run (80-90% effort- 5km effort)
60 second rest
2 minute run (70% effort- 10km pace- working hard)
75 second rest
3 minute run (60% effort- 10 mile- half marathon pace)
90 second rest
4 minute run (50% effort, easy breathing)
(20 minute run, 10.5 minute rest)
Our team did an excellent job on this session- maintaining pace and consistency throughout the session. Well done!
Next week's session will be the final fitness workout at the Emirates on a Monday evening, as we have community missions and group runs planned from August 10th.
Sign up here for next week's workout- The Killer Kilometre!
https://www.goodgym.org/happenings/weekly-fitness-session-killer-kilometre-august
Report written by Simon Fitzmaurice
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COMMUNITY MISSION- Thornhill Square Gardens
Monday 19:15 - 21:00
Led by
Simon Fitzmaurice
The Arsenal Community Hub
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