This Week’s Training Plans (18th Jan 2021)

Development
Thorough warm up
Set 1
8 times 2 mins with 1 min jog/brisk walk recovery
2 mins rest
Set 2
4 times 1 minute with 30s recovery
2 mins rest
Set 3
4 times 30s with 30s rest
Cool down/ Stretch indoors

Run the 2 min efforts at quicker than your 5k pace, walk to get your breath back but try and pick up to a jog before you start your next effort. Run the 1 min efforts quicker and walk your recoveries and then blast the 30s efforts as quickly as you can!
Remember, be aware of your breath. After a hard effort, catch your breath and then try and to take deep breaths, inhaling fully but not over deeply This helps to clear your body of carbon dioxide build up, rather than panting/taking short, sharp breaths in the top part of your lungs. Your breathlessness is caused by carbon dioxide building up and not a shortage of oxygen.

Improvers
Thorough warm up
Set1
5 times 2 mins quick effort with 2 min walk recoveries
2 mins rest
Set 2
2 times 1 minute with 1 minute walk recoveries
2 mins rest
Set 3
4 times 30s quick sprints with 30s recovery.
Cool down and stretch indoors.

Are these plans helping your running? Please let us know Mail the newsletter email address and we’ll pass on to the coaches.

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