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.
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.
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.