Session Ideas 1st February - 7th February

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.
 
"February Fartlek" - Fun Swedish speedway, try it!  - thanks to Roni Margerison
  • Running from home & back let’s enjoy the passion of slowing down to speed up.
  • 10/15 minute gentle warm up run on flat
  • Then start at a lamp post & stop at a target lampost, up & down hills, short spurts, long strides, all with rests in between. Play with the times, distances and slopes. Have fun!!
  • 10/15 minute gentle warm up run on flat
 
Speed Intervals "number stride session" - thanks to Laud
  • Instead of looking at your watch to time your intervals you should count in your head, so count to 10 (in your head) whilst running fast (1 word answer type pace, you should not be able to speak in sentences at this pace), then count to 10 (again in your head) whilst jogging to recover.
    • Choose a flat section of cycle track, pavement or road that is safe and quiet for the session. 
    • Why count instead of timing using your watch? Constantly running looking at your watch is not ideal for speed sessions as it alters your form, this session will also teach you to run to ‘feel’ rather than to your Garmin.
  • Repeat for counts of 20, 30, 40, 50, 60, 70, 80, 90, 100 then reduce the counts so 100, 90, 80, 70, 60, 50, 40, 30, 20, 10
  • Finish with a 10 min cool down jog and full stretch.
 
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.