Week 4 already, how’s it going for you? Are you still training and if so what’s working for you?
This week, something different, plenty of slower, recovery running.
That’s because we are going to be running a little faster than usual.
Most of our running training is aimed at improving our cardiovascular fitness; developing the ability of our heart, blood vessels, and lungs to supply oxygen-rich blood to our muscles. Running economy is about how efficiently we use all that fuel, how effectively we cover the ground. Think of a car with flat tyres, or a huge wardrobe on the roof; all that energy going to waste. Running economy is one of the essential elements of running ability and it’s often neglected in preference to building a strong, durable engine.
This session is aimed at developing strength and some decent running form so you can get more speed and endurance from the fuel you have.
As usual, you can do this session on the road, trail or treadmill. If you can find a hill for the fast sessions that will be even better.
The warm-up is more important of this session because you’ll be working at higher intensities than normal.
Run/jog easily for 5-10 minutes.
Perform the lung matrix from Session 2.
20-30 standing squats depending on ability.
4 x 30-second strides with gradual acceleration, with 30-second jog between.
4 x 1 minute fast (fast being almost flat out, you will be blowing hard at the end of each rep).
Focus on good form for the duration of the rep: strong arm action, pick up the heels behind you. Do not over-reach with your stride, but create a strong and powerful push with each stride.
4 minutes very easy recovery, probably an initial walk if you need it. The recovery is long to enable you to ready for a good strong effort for the next rep.
Ease into the reps, don’t explode up to speed.
If you have any hamstring tightness, then moderate the speed accordingly.
Cool down with 10-15 minutes easy running.