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.