This Week’s Training Plans (10th Jan 2021)

One Hour Interval Session
We haven’t had a pyramid session for a while, so this week here’s one to try.
Make sure you recover in between the hard efforts by jogging slowly or walking a bit and then picking up to a jog. Be aware of your breath and how you feel on the day, take a longer recovery if you need to.
Development
10 minute warm up, easy jogging, gradually increase pace. 4 times pickups
2 times 2 minutes with 1 minute recovery
1 times 4 minutes with 2 minutes recovery
1 times 8 minutes with 4 minutes recovery
1 times 4 minutes with 2 minutes recovery
2 times 2 minutes with 1 minute recovery
Cool down jog/stretch indoors
Run the 2 minute efforts at slightly quicker than your 5k pace and the 4 and 8 minutes at your 5k pace.

Improvers
10 minute warm up, easy jogging, gradually increase pace. 4 times pickups
2 times 1 minute with 1 minute recovery
2 times 2 minutes with 2 minutes recovery
1 times 4 minutes with 4 minutes recovery
2 times 2 minutes with 2 minutes recovery
2 times 1 minutes with 1 minute recovery
Cool down jog/stretch indoors
Run the 1 minute efforts at your fast pace and the 2 and 4 minutes at slightly below your fast pace.

Hill Session
This week’s bonus session is hills! Hurrah! Running hills is great for endurance and, similarly to running efforts, they are good for practising good running form. Running uphill has less impact on our joints but just make sure you don’t overstride and ‘put on the brakes’ when coming downhill.
This session is sometimes referred to as Kenyan Hills, which differs from a hill session where we run hard up and easy down, usually up quite a steep hill.
For Kenyan Hills, find a section of hill that will take you about 30s to run up and place a marker. The hill doesn’t want to be too steep but you do want to be working hard. The idea is to run up at your tempo pace, so not flat out arms pumping but a hard and controlled effort – coming down you ‘roll’ down the hill, so your legs are turning over quite quickly and you are maintaining a pace that is similar to your uphill pace. It will feel easier because you are coming downhill but it isn’t a jog recovery. Try and visualise landing your feet under your hips. Turn at the bottom and repeat for a period of time or for a number of hill reps. Try 5 times 5 minute reps with a 2 minute rest recovery after each rep. Good luck!

Got some feedback on how these plans are helping your running? Mail the newsletter email address and we’ll pass on to the coaches.

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