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”
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
2 sets
20s Fast
40s Slow Jog / Walk
6 sets:
45s Fast Jog
45s Slow Jog
30s Fast Walk
Cool Down – Walk 2 mins then 3 mins continuous Jog
RPE- 8
Session 1 (Intermediate)
Intervals
2 sets
50s Fast Jog
10s Sprint
2 sets
3 mins Hard Effort
3 mins Jog
2 sets:
2 mins Hard Effort
2 mins Jog
2 sets:
1 min Hard Effort
1 min Jog
RPE – 8/9
Session 2 (Beginner)
Steady Pace
5-6 sets
4 mins Steady Pace
2 mins Fast Walk
RPE – 7
Session 2 (Intermediate)
Threshold
20 mins for distance
- if you cant measure distance we are looking for a fast pace for 20 mins
RPE – 9-10