Weekly training session - Week commencing 22 February

 This Week’s Training

Slight challenge to set the club training session for this week, with the club settling in to two distinct groups:

1. Those aiming for a distance challenge such as half marathon, marathon, ultra…;

2. Those with a speed goal challenge such as to run faster, do well in the current virtual challenges, better 5km time…

So, this week you have a choice of training. The first is aimed at increasing the length of time you can run at higher speed, the second will help with pace judgement, short term speed and endurance. As always concentrate on your running form, especially when you begin to tire.

Warm Up

At least 10 mins with a few short spurts.

Main Event

Training 1

Use your local knowledge to pick out a good 1km-ish loop or straight line. Jog the route as part of  your warm up, identifying any hazards. 

3 X 1km in zone 2, 2mins rest in between. 

You should run the interval at a faster speed than a normal training run but at a speed you can maintain for the whole km and repeat 3 times.

Training 2

This is another twist on 200m intervals.

So as part of your warm up measure out a 200m with a marker at the half way point.

You are going to continually run for 20mins.

There are three stages. 100m recovery run 100m at zone 1, turn, 200m at zone 2. 

Repeat for 20 mins, try not to stop or walk.

This could be on road or o/-road (light until 6 now). It is also a good one to adapt for another less keen or old family member just have different turning points so they do less in the faster sections.

Warm Down.

Keep moving until your heart rate returns to near normal and perhaps a few stretches.

Feedback

It would be great to get some feedback such as where did you do the session, how did you adapt it to suit you, whether you were solo or with another person, was it helpful.

Coach Sue