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
6 sets
60s Hard Effort
30s Walk / Jog
4 sets
90s Hard Effort
60s Walk / Jog
2 sets
2 mins Hard Effort
90s Jog / Walk
RPE – 8/9
Session 1 (Intermediate)
Speed Intervals
6 sets
800m at hard effort / 3:30 if you can’t measure distance
rest 2:30
RPE – 8
Session 2 (Beginner)
Steady Pace
2 sets:
7 mins jog
2 min walk
Session 2 (Intermediate)
Threshold
2 sets:
15 mins at threshold
5 mins rest between sets
RPE – 8-9
