This Week’s Training Plans (3rd Jan 2021)

Happy New Year and welcome to another year of running!
It’s sometimes hard to get motivated to go out and run especially with all that’s going on at the moment with Tier 4 restrictions, coupled with cold weather, it’s often easier to batten down the hatches and stay warm and cosy indoors. However, we are runners! And a bit of cold weather doesn’t bother us, so this week in the training plans, there is a bonus 30 minute workout. It’s often better to go out and do a really intense HIIT workout for a shorter length of time, than mooching along for an hour without having a real goal in mind. These type of workouts are great fat burners too, so especially good if you’ve got a few extra Christmas pounds you want to shift.
Remember – quality over quantity.

Warm-ups
Just a bit about warming up as it is often overlooked and is one of the most important elements of your run, especially in cold weather. Warming your body up helps prevent injury and prepares you for optimum performance in the rest of your run, be it intervals, tempo, your long run or a HIIT session.
When it is really cold and you step outside from a warm house, it is sometimes worth starting with a brisk walk for a couple of minutes – try nose breathing to warm up the air entering your lungs so you don’t get an icy blast of air, which can cause a shock to the system. Start jogging slowly and gradually increase your pace throughout the warm-up period of 8 to 10 minutes. If you are going to be running intervals, finish off with 4 times 20 second pick-ups (where you start off gradually increasing pace, run hard and then decrease pace over 20 seconds) walk for 10 seconds between each pick up. This will get your legs turning over quickly in preparation for faster running.
Remember: run according to how your breath and your body feels. Some days you might not be feeling it – other days your running may feel great and you may want to push that bit harder.

30 minute HIIT Session
10 minute warm up
Take a few seconds to get your breath back
Run 1 minute hard. Run at a pace that feels like 8 or 9 out of 10 RPE (rate of perceived exertion) or about 85 per cent of your maximum heart rate. You want to be running hard but controlled.
Take 1 minute recovery. Walk for a few paces to get your breath back if needed and then pick up to a very easy jog. If you are returning from injury or just having been running much or are new to intervals, take 2 minutes recovery and gradually decrease this to a minute over the coming weeks. Listen to your breath, when you feel that you could talk again, it’s time to start the next repeat.
Repeat 6 to 8 times
Cool down jog/brisk walk for 4 minutes, stretch at home in the warm or in the shower!

One Hour Interval Session – Development
10 minute warm up (as above) plus 4 times pick-ups
1 minute to get your breath back
2 sets of:
6 mins at tempo pace
1 min recovery
3 times 2 mins at hard effort (5k pace) with 1 min recovery
2 mins recovery
Easy pace cool down/stretch indoors

To calculate your tempo and other paces, use one of the pace calculators available online like this one https://www.runnersworld.com/uk/training/a761676/rws-training-pace-calculator/

10 minute warm up (as above) plus 4 times pick-ups
1 minute to get your breath back
2 sets of:
6 mins at tempo pace
1 min recovery
3 times 2 mins at hard effort (5k pace) with 1 min recovery
2 mins recovery
Easy pace cool down/stretch indoors

One Hour Interval Session – Improvers
10 minute warm up (as above) plus 4 times pick-ups
1 minute to get your breath back
2 sets of:
4 mins at a pace you could run hard at for about 15 mins
1 min recovery
3 times 90s at a hard effort (5k pace) with 90s recovery. Walk your recovery and pick up to a jog before your next effort
2 mins recovery
Easy pace cold down

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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