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)

Down The Ladder

Try and keep to a slow jog during the easy pace aspects. If you need to walk , try and keep it at a fast pace

5 mins steady jog (5/10)

1 min easy

4 mins @ increasing pace (6/10)

1 min easy

3 mins @ increasing pace again (7/10)

1 min easy

2 mins @ faster again (8/10)

1 min easy

1 min @ hard pace (9/10)

1 min easy

RPE – should be increasing as you go down the ladder

 

 

Session 1 (Intermediate)

Speed Intervals

10 x 30s hard + 60s moderate effort

2 mins rest then repeat

RPE – 8/9

 

 

Session 2 (Beginner)

Start slower than you think, you can always pick up the pace as you go

18 mins slow and steady

RPE – 7

 

Session 2 (Intermediate)

For distance

30 mins as far as you can

RPE – 9/10