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)

6 sets

60s Jog / 90s Walk

RPE 7

 

Session 1 (Intermediate)

4 sets

600m @ 5km race pace (max 150s)

200m Jog / 60s jog between sets

Then 2 sets

400m @ fast pace (think 1 mile pace)

RPE – 600m = 7/8. 400m = 8/9

 

Session 2 (Beginner)

3 sets

60s Jog / 60s Walk

Then 2 sets

30s Jog (a little faster) / 60s walk

RPE – 60s Jog + 6/7 . 30s Jog = 7/8

 

Session 2 (Intermediate)

Down the ladder

5 mins @ marathon pace (5/10)

1 min easy pace

4 mins @ half marathon pace (6/10)

1 min easy

3 mins @ 10km pace (7/10)

1 min easy

2 mins @ 5km pace (8/10)

1 min easy

1 min at hard effort (9/10)

RPE – increasing as you go down the ladder. Start at around 5 and build to a 9