Session Ideas 18th - 24th January

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 thanks to Phil Price
  • Approx 60 min hilly continuous run. 
  • Jog warm up for 10-15 mins
  • Find all the hills within a few miles of your house
  • Run with higher intensity up the hills, jog recovery to the next one & so on
  • Allow a cool down of 10 mins easy running at the end
  • Stretch, particularly quads, hams & glutes 
Speed Intervals thanks to Rachel Bowen
  • 10-15 mins warm up
  • Find a short loop/run where you change pace every lap
  • Jog 1 lap, 1 lap HM pace, 1 lap 10k pace, 1 lap mile pace,
  • Repeat 3-6 times, depending on how far you want to run.
  • Goal is to noticeably keep changing pace.
  • Cool down for 10-15 mins 
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.