Tuesday 40 mins easy group fartlek. Efforts variable between 50 and 400m (10secs to 2 mins), always applying effort on rises.
- 10 mins warm up
- 3 mins at 5K pace, 2 mins easy recovery
- 2 mins at 3K pace, 2 mins easy recovery
- repeat 3 times
- 3x 50m, 3 min recovery concentrating on style
- 10 min warm down
Saturday/Sunday Long 60+ minute easy run.
This schedule again focuses on 5k/10k conditioning. It is assumed that target races will not occur before the end of the Summer.
Your aerobic base will have developed well over the lockdown and it is now time to introduce some strength through hill and some threshold intervals. Hill sessions are important and will be arranged.
Mileage Target 40+ maintaining a strong aerobic content. Weekly mileage is presented as an example, however individual athlete norms can be discussed.
It is advised to include 1-2 steady easy runs over 30 minutes every 7 days.
All track and interval sessions should include a minimum of 1mile w/u and 1mile w/d.