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.
- 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.
1 set is 10 minutes at threshold pace, recovery is 2 mins very easy. Find your pace from the training pace calculator.
It’s not crucial that you hit the exact pace; the intensity is somewhere between your half-marathon (for elite runners) and 10k pace.
Run 2 sets (24 mins) or 3 sets (36 mins) according to your normal training load.
Cool down with 5-10 mins of easy running.