Winter 2020 |
1 |
04/01/2021 |
Hills
Warm up: 5 min easy
Main Session: 5 x 1 min uphill efforts with jog back; then 4 x 10 secs uphill efforts with walk back
Warm down: 5 min easy |
Easy Run
3-4 miles – pace Level 2 training pace – Final mile at 5k pace |
Interval Session
Warm up: 10 mins easy
Main Session: 4 x 3 mins 5k pace then 2 mins jog recovery
Warm down: 5 mins easy Followed by Drills 1
Duration: 45 mins |
Optional
Easy Run
4 miles |
Mobility/Stretching: Hip Swings 10 x each direction
Strength Circuit 1
Core Circuit 1 |
No |
Winter 2020 |
2 |
11/01/2021 |
Hills
Warm up: 5 mins easy
Main Session: 6 x 90 sec uphill efforts with jog back;
Then 4 x 10 secs uphill efforts with walk back
Warm down: 5 mins easy |
Easy Run
3-4 miles pace Level 2 training pace – Final mile at 5k pace
|
Interval Session
Warm up: 10 mins easy
Main Session:
3 mins fast, 90 sec recovery
2 mins fast, 90 sec recovery
1 min fast, 90 sec recovery
1 min fast, 90 sec recovery
2 mins fast, 90 sec recovery
3 mins fast, 90 sec recovery
Followed by Drills 1
Warm down: 5 mins easy
Duration: 50 mins |
Optional
Easy Run
5 miles |
Mobility/Stretching: Runners lunge – Hold 10 sec, switch sides, repeat 5-10 per side
Strength Circuit 1
Core Circuit 1 |
No |
Winter 2020 |
3 |
18/01/2021 |
Hills
Warm up: 5 mins easy
Main Session:
5 x 1 min uphill efforts; 5 x 45 secs; and 5 x 30 secs, all with jog back recovery
Warm down: 5 mins easy |
Easy Run
3-4 miles pace Level 2 training pace – Final mile at 5k pace |
Tempo Run
Warm up: 10 mins easy
Main Session:
Run 2 x 10 min @ 5k pace with 2 min walking break between each set
Followed by Drills 1
Warm down: 10 mins easy
Duration: 50 mins |
Optional
Long Run
6 miles |
Mobility/Stretching: Hip Swings 10 x each direction
Strength Circuit 1
Core Circuit 1 |
No |
Winter 2020 |
4 |
25/01/2021 |
Hills
Warm up: 5 mins easy
Main Session: 6 x 2 min uphill efforts with jog back;
Then 4 x 10 secs uphill efforts with walk back
Warm down: 5 mins easy |
Easy Run
3-4 miles pace Level 2 training pace – Final mile at 5k pace |
Tempo Run
Warm up 5 mins easy
Main Session:
2 x 15 mins @ 10k pace with 2 min walking break between each set
Followed by Drills 1
Warm down: 5 mins easy
Duration: 50 mins |
Optional
Long Run
5 miles |
Mobility/Stretching:
Runners lunge – Hold 10 sec, switch sides, repeat 5-10 per side
Strength Circuit 1
Core Circuit 1 |
No |
Winter 2020 |
5 |
01/02/2021 |
Interval Session
Warm up: 5 mins easy
1 x 4 mins fast, 2 min jog recovery; 2 x 3 mins fast, 2 mins jog recovery; 3 x 2 mins
Warm down: 5 mins easy |
Easy Run
4 miles pace Level 2 training pace – Final mile at 5k pace |
5k Time Trial |
Optional
Long Run
6 miles |
Mobility/Stretching: Hip Swings 10 x each direction
Runners lunge – Hold 10 sec, switch sides, repeat 5-10 per side
Strength Circuit 2
Core Circuit 2 |
No |
Winter 2020 |
6 |
08/02/2021 |
Steady Run
Warm Up: 5 mins easy
Begin the run gently, gradually quicken the pace until you reach L3-4 effort/5k pace for total 30 mins
Warm down: 5 mins easy
Duration: 40 mins |
Easy Run
4 miles pace Level 2 training pace – mile 2 & 4 at 5k pace |
Hills
Warm up: 5 min easy
Main Session: 5 x 1 min uphill efforts with jog back; then 4 x 10 secs uphill efforts with walk back
Followed by Drills 2
Warm down: 5 min easy |
Optional
Long Run
6 miles |
Mobility/Stretching: Hip Swings 10 x each direction
Runners lunge – Hold 10 sec, switch sides, repeat 5-10 per side
Strength Circuit 2
Core Circuit 2 |
No |
Winter 2020 |
7 |
15/02/2021 |
Tempo Run
Warm up: 5 mins easy
Main Session: Run 3 x 10 min @ 10k pace with 3 min walking break between each set
Warm down: 5 mins easy
Duration:43 mins |
Easy Run
4 miles pace Level 2 training pace – mile 2 & 4 at 5k pace |
Hills
Warm up: 5 mins easy
Main Session: 6 x 90 sec uphill efforts with jog back;
Then 4 x 10 secs uphill efforts with walk back Followed by Drills 2
Warm down: 5 mins easy |
Optional
Long Run
5 miles |
Mobility/Stretching: Hip Swings 10 x each direction
Runners lunge – Hold 10 sec, switch sides, repeat 5-10 per side
Strength Circuit 2
Core Circuit 2 |
No |
Winter 2020 |
8 |
22/02/2021 |
Run 10k
Warm up: 10 mins easy
Main Session: Run 5 x 3 min @ 10k pace followed by 3 min easy
Warm down: 10 mins easy
Duration:50 mins |
Easy Run
4 miles pace Level 2 training pace – mile 2 & 4 at 5k pace |
The Plank Handicap
TBC |
|
Mobility/Stretching: Hip Swings 10 x each direction
Runners lunge – Hold 10 sec, switch sides, repeat 5-10 per side
Strength Circuit 3
Core Circuit 3 |
No |