09Nov 2020 by Liz Simpson

10/12 November virtual sessions

Training
Hi all, Here are this week’s virtual sessions. These are unofficial sessions and should be done within the current covid social distancing rules. Remember to warm up and cool down before and after your sessions. Tuesday: 400 metre repeats Find an area you can run 400m in one go or with a loop back. Run for 400m at a speed slightly faster than your 5k pace. Have a 1 minute walk/easy jog recovery. Repeat this another 5 times until you have ran 6 x 400m. This is set 1. Have a 3 minute walking recovery. Repeat set 1 so you are running a total of 12 x 400m. Try to maintain the same effort for all your sets. Thursday: 1 minute fast 1 minute slow Find an area you can…
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20Oct 2020 by Liz Simpson

Virtual training sessions

Training
Hi all, This week’s virtual sessions are as follows: Tuesday: reducing intervals Find an area you can run 1 mile distance. Run 1 mile then recover for 2 minutes Run 1km then recover for 2 minutes Run 800m then recover for 1.5 minutes Run 600m then recover for 1.5 minutes Run 400m Run at 5km pace for your 1 mile effort then gradually increase your speed as the intervals get slower. Walk during the rest periods. Thursday: Speed pyramid session Find an area with 6 equally spaced lampposts Run to first lamppost and jog return Run to second and jog return Run to third and jog return Run to fourth and jog return Run to fifth and jog return Run to fourth and jog return Run to third and jog…
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