Session Ideas Jan 11th-17th

General Info
  • Please feel free to use one, two or all of these sessions in your training.
  • If you're not doing much running, then it's fine to brisk walk.
  • Allow adequate recovery between sessions.
  • After each session remember to stretch.
  • For attempts at Virtual Lliswerry 8 then leave at least 3 days after your last intervals session. 
Hill Repeats 
  • 15 mins warm up and down.
  • 7 to 10 times 100m hill 
  • Fast up, jog down as recovery.
  • 2-4mins effort on flat after last uphill.
Speed Intervals
  • 10-15 mins warm up
  • 1min fast then slow jog recovery for half the fast running time (30s)
  • Repeat for fast runs of 2min, 3min, 4min, 4min, 3min, 2min, 1min 
  • Slow jog in between each fast run, for approximately half the fast running time (1min, 90s, 2mins, 2mins, 90s, 1min, 30s)
  • Some may want to miss one of the 4min efforts.
Threshold Run (Virtual race)
  • Warm up for 10-15 mins.
  • Run at a fast but sustainable speed for 3-4 miles (or 8 miles)
  • Cool down for 10-15 mins 
Slow Easy Run
  • Allow yourself a slow run.
  • Any distance.
  • Just enjoy.
Good luck.