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
4 sets
90s hard effort
60s jog / walk
then
4 sets
2 min hard effort
90s walk / jog
then
2 sets
3 mins hard effort
90s walk / jog
RPE – 8
Session 1 (Intermediate)
Speed Intervals
1 x 1000m (max 5:30 mins)
rest 3 mins
then
2 sets
800m (max 3:30 mins)
2 mins rest
then
4 sets
400m (max 2:00 mins)
1 min rest
RPE – 8
Session 2 (Beginner)
Steady Pace
2 sets:
8 mins jog
2 min walk
RPE – 7
Session 2 (Intermediate)
Threshold
3 sets
2km at 10km pace
3 mins light recovery jog between sets
If unable to measure distance , this should be no more than 12 mins of work at a challenging pace
RPE – 9
