Author: chrissewart

Tuesday 11th

6 x 3 mins at 5k effort. 4 min jog/easy run recovery.

Thursday 6^th

6 x 1000m at 80% effort. 3 mins recovery

3 x 50m strides (full recovery, 3 mins)

Saturday/Sunday         60+ min easy run

Notes

This schedule again focuses on 5k/10k conditioning. Details here.

This plan continues to assume that each week includes a long (1hr – 2hr) very easy run – nominally on Saturday or Sunday. These runs are required for the develop of aerobic systems. Mileage can be as much as practical but essentially at easy or jog pace. Pace is not a good indicator of benefit, feeling is.

It is advised to include 1-2 steady easy runs over 30 minutes during every 7 days.

Please book your sessions here: Tuesday Thursday

Tuesday 4th

40 minutes easy Fartlek. Including 2 -3 long efforts of 3 – 4 minutes. Short efforts over 1min at random. Regrouping after efforts.

2 x 50mtrs fast with 5 min between runs.             

Thursday 6^th

2 x 6 x 400m

2 min between 400’s, 5 minutes between sets.

As you feel but aiming to return HR to 120 – 130 between runs, this will difficult but fun as a very familiar session.

Plenty of warm up and warm down.

Saturday/Sunday           10-12 mile

Notes

This schedule again focuses on 5k/10k conditioning.

This plan continues to assume that each week includes a long (1hr – 2hr) very easy run – nominally on Saturday or Sunday. These runs are required for the develop of aerobic systems. Mileage can be as much as practical but essentially at easy or jog pace. Pace is not a good indicator of benefit, feeling is.

It is advised to include 1-2 steady easy runs over 30 minutes during every 7 days.

Please book your sessions here: Tuesday Thursday

Tuesday 26th

Short Tempo

 15 mins steady group warm-up

 15mins at 10k pace (able to speak in v.short phrases)

 15 mins group warm-down

Thursday 28th

 10 mins steady warm-up

 5 x 2 mins at 3k pace (short sentence ability) 2 mins recovery between each

 20 minutes v.easy warm down

Saturday/Sunday            

Long 60+ minute easy run

Notes

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.

Please book your sessions here: Tuesday Thursday

Tuesday 40 mins easy group fartlek. Efforts variable between 50 and 400m (10secs to 2 mins), always applying effort on rises.

Thursday

• 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.

Notes

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.

Please book your sessions here: Tuesday Thursday

Tuesday Short Tempo. 15 mins steady group warm-up, 15mins at 10k pace (able to speak in very short phrases)15 mins group warm-down.

Thursday Two sets of 6 x 400m, 2 mins jog recovery. 5 mins between sets.

Saturday/Sunday Long 60+ minute easy run or hills to be arranged.

Notes

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.

Tuesday – 5 mile steady run with gradual acceleration over the final 2mile to finish at 5K race pace (for final 800m)

Thursday

• 5 x 2 mins (2 min jog recovery) 3k pace covering approx. 500m. Breathing indicator: strong, deep and steady, difficult to talk.
• 2 x 50m fast (walk back/long full recovery).
• 1 mile warm up / 1 mile warm down.

This is not intended to be an intense anaerobic session, as soon as the runs start to become distressful end the session.

Sunday – 10-12 mile

Also – one or two steady easy runs over 30 minutes

Notes

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.