Words from the coach:

“We’re going to work towards a 6 week program to help improve your running. Whether you’re a beginner and have no running experience or have run 5km to marathons there should be something for you. To get the most out of it you’d complete 2x sessions per week, those that have run before you could throw in a longer slower run too if you have the time/capacity.
At the end of the 6 weeks beginners should see a marked improvement in running, being able to run non stop for 20-30mins, and those who are more intermediate to advanced should see a decrease in 5km and 10km times having focused on speed and interval work”
Lydia Storr-Meddings

Warm Up

Active Stretches, start at feet and work your way up

  • Calf stretch / skipping
  • Shoo the chickens hamstring stretch
  • Open and close gate – hips
  • High knees and heel flicks

 

Session 1 (Beginner)

Speed Intervals

10 sets

30s Faster than what you are used to followed by a 60s walk/light jog

RPE – 7

 

Session 1 (Intermediate)

Speed Intervals

10 sets

30s hard effort (start just short of a sprint for the first couple of sets, then work into a sprint for the remainder.

60s easy pace

RPE – 8 building to a 9 and max effort

 

Session 2 (Beginner)

5 sets

90s Jog / 60s walk

then 2 sets

60s jog / 30s walk

RPE – 7 / 8

 

Session 2 (Intermediate)

Hills!!

We will focus on both the uphill and downhill portion of your run. Warm up with 2 x 10s fast fast jog up the hill , turn around and slowly jog back down

5-8 sets

25s hard effort uphill, turn around and then focus on lengthening strides down the hill and breathing. Rest 60-90s at the bottom

RPE – 8