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News and articles from Running Training Plan

7 April, 2020 By RTP Leave a Comment

Coronavirus: Running Training Session 2

cv sessions lunge 1000

Here is the second of the weekly training sessions for runners who want to maintain some structure to their running training during the period of restricted movement and social distancing.

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

Session 2

Warm up with 5-10 minutes of gentle jogging.

There are 2 paces or effort intensities for this session:

  • 10k race pace
    Slightly slower than last week’s 5k pace, this should feel quite easy to begin with, but will become more demanding as the session progresses. Read more on training paces.
  • easy pace
    This is a very easy recovery pace.

1 set is:

  • Run 4 minutes at 10k pace
  • Run 2 minutes at an easy pace

Run 4-5 sets depending on your ability (24-30 minutes total).

Cool down with 5-10 minutes of easy running.

Conditioning

Here’s another exercise to add to your warm-up or do before you run.

It’s the lunge matrix, a great series of movements that will take you less than 5 minutes to complete. It’ll help develop and activate your glutes (buttock muscles), vital for efficient running.

 

Filed Under: CV sessions, news, training sessions

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