This Week’s Training Plans

Improvers
Thorough warm up of at least 10 mins starting slowly and building pace. Finish with 4 times strides/pick-ups. This is where you jog ten paces gradually increasing speed (count one leg only so 20 paces if you counted both legs!) then 10 paces quick running, 10 paces slowly decreasing speed, 10 paces walk. These should take about 30s each if you include the walk recovery in the time.

2 sets of:
8 mins at 10k pace
2 mins jog recovery
4 mins at 5k pace
2 mins jog recovery
2 mins at mile pace
2 mins rest

Cool down jog home. Stretch indoors

Increase the recovery time if you need to. I’ve written it all at 2 mins, so it is easy to remember! Try and slow jog the recoveries and rest after the 2 mins at mile pace effort.
Remember your form, especially during the 8 mins effort, keep nice and upright, use your arms, relax your shoulders and neck.

Development
Thorough warm up of at least 10 mins starting off with a slow jog and gradually increasing pace towards the end of the warm up. 4 times strides/pickups. This is where you jog ten paces gradually increasing speed (count one leg only so 20 paces if you counted both legs!) then 10 paces quick running, 10 paces slowly decreasing speed, 10 paces walk. These should take about 30s each if you include the walk recovery in the time.

4 sets of:
3 mins, 2 mins, 1 min with half the run time as a walking recovery.
2 mins rest in between sets.
Brisk walk/slow jog home. Stretch indoors.
Try and aim for a definite increase in pace as you go through the set, so don’t hold back and then do a disproportionately fast 1 min!
Experiment with your pace. If you start off too quickly and can’t maintain it, don’t worry, just slow down. You will be out of breath but take the recoveries at a brisk walk to bring your heart rate down and your breathing back to normal. Concentrate on using your arms during the efforts to help with your pace. Remember, good, quick backswing with your arms and your legs will follow!

Bonus Run!
Instead of a tempo run or in addition to one where you do a block of running at tempo pace, try an hour’s run where you alternate your speed between your marathon pace and your tempo pace every mile or kilometre.

site by BBDRC | Client login