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Coronavirus: Running Training Session 10

5k Time Trial

For more details of these sessions see the introduction and Week 1.

This post will round off the Running Training Plan Coronavirus training sessions.

Many people are back to running in small groups, although many are not comfortable to do this quite yet.

Is it safe to run in small groups?

To be honest I’m not sure quite what to think; it’s so very difficult to come to a definitive position on the safety of running in groups.
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Coronavirus: Running Training Session 9

Developing a fast finish

For more details of these sessions see the introduction and Week 1.

Week 9: This is a mixed session, each set starting off with a long rep and then, without recovery, picking things up for a shorter and faster rep.

It’s a great session for developing that vital finishing kick. We are not talking about an eyeballs-out last 20 mtrs that we so often see from tail-enders at the finish of races. read more

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Coronavirus: Running Training Session 7

A pyramid session this week.

For more details of these sessions see the introduction and Week 1.

Week 7: a great session for adding some variety to your running training.

Warm up

  • Run/jog easily for 5-10 minutes.
  • Perform the lung matrix from Session 2.
  • Hamstring sweeps (see vid from session 6), for 25 metres.
  • 4 x 30-second strides with gradual acceleration, with 30-second jog between.
  • Perform the arabesque (see video at the end of Session 1).
    If you’ve continued with these exercises (and it’s very worthwhile), then you might be at the stage where you can hold some light weights in your hands. Without weights they are still very beneficial, so keep at it. These arabesques can be done before you run during your warm-up; when cooling down; or separately — whatever works for you.

Session 7

Paces

Don’t be too concerned about specific paces for this one, faster for the shorter reps and around 5k pace for the longer ones. Recoveries are active, so some slower running/jogging between reps.

Volume is according to your read more

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Coronavirus: Running Training Session 6

solo runner in woods

A less intense session this week, but it’s still great training.

For more details of these sessions see the introduction and Week 1.

Week 6: Here is a session that is a little easier to do away from the track than on it. Longer reps at a slower pace can be mind-numbing on the track, but they are nonetheless, very effective for the endurance runner.

Warm up

  • Run/jog easily for 5-10 minutes.
  • Perform the lung matrix from Session 2.
  • Hamstring sweeps (see vid below), for 25 metres.
  • 4 x 30-second strides with gradual acceleration, with 30-second jog between.
  • Perform the arabesque (see video at the end of Session 1).
    If you’ve continued with these exercises (and it’s very worthwhile), then you might be at the stage where you can hold some light weights in your hands. Without weights they are still very beneficial, so keep at it. These arabesques can be done before you run during your warm-up; when cooling down; or separately — whatever works for you.

Session 6

1 set is 10 minutes at threshold pace, read more

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Coronavirus: Running Training Session 5

For more details of these sessions see the introduction and Week 1.

Week 5: we have an often-run track session, but of course, this one is adapted for running off-track. The session aims to replicate 400m reps with equal time recoveries. The reps are run at 5k race-pace and the recoveries at a nice easy jog.

Warm up

  • Run/jog easily for 5-10 minutes.
  • Perform the lung matrix from Session 2.
  • 4 x 30-second strides with gradual acceleration, with 30-second jog between.
  • Perform the arabesque (see video at the end of Session 1).
    If you’ve continued with these exercises (and it’s very worthwhile), then you might be at the stage where you can hold some light weights in your hands. Without weights they are still very beneficial, so keep at it. These arabesques can be done before you run during your warm-up; when cooling down; or separately — whatever works for you.

Session 5

1 set is approximately 400m run at 5k pace plus recovery (use the time from the table read more