Rising Sun 800m or 1k Efforts
| Meeting Point | Rising Sun Parkrun Start (Visitors Centre) |
| Meeting Time | 18:50 |
| Session Start Point | Rising Sun Crossroads (see below map) |
| Session Start Time | 19:10 |
About The Session:
We have split this session into two groups due to the high numbers attending training sessions. Groups 1,2,3 will do one session and groups 4,5 and 6 will do the other. It will be alternated for future sessions and communicated who does each session through the Spond app.
Everyone, please meet at the usual meeting point at the Rising Sun parkrun start for announcements or at the crossroads before we split off into our groups.
800m Group
Form in groups of ability and run 800m at max effort. Take 2 minutes recovery / walk back to start and repeat for 30 minutes (or 25 minutes if its a Thursday session).
This is an 800 metre threshold session done in groups. Starting on swallow path in the Rising Sun Country Park run north towards the Visitors Centre. When you get to the end of the path (400m) take a sharp right through the gate and into the woods. Run up the path until you get to the gate – this is 800m. (See above map for route) If you are familiar with the Rising Sun parkrun course this route incorporates a part of it.
After completing an effort walk back to start giving yourself a 2 minute recovery ensuring you keep to the left of the path as other groups will be beginning their effort. Do as many as 30 minutes (25 minutes if its a Thursday session) will allow. You should run the efforts at your 5k race pace (this is not a vo2 max session) You should be right on the edge of your lactate threshold, the point just before you go into oxygen debt, sometimes known as cruise intervals. If you do go into oxygen debt it should be during the last 50 metres of the effort.
Please watch out for members of the public, cyclists, dogs and horses. We do no have right of way and the paths are narrow.
1k Group
Form in groups of ability and run 1k at 5k race pace effort. Take 2 minutes recovery / walk back to the start and repeat for 30 minutes (or 25 minutes if its a Thursday session).
Starting at the crossroads next to the 800m session run south towards the Rising Sun farm and turn right heading west along the track parallel to the pit heap. Take the first right turn to run north back towards the main waggon way and then take a right turn back to where you started. The 1k mark will be before you reach the starting point. See above map for the route.
Please watch out for members of the public, cyclists, dogs and horses. We do no have right of way and the paths are narrow.