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Coronavirus: Running Training Session 9

woman finishing 10k 800

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

pyramid 800

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

oregon track

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

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Coronavirus: Running Training Session 4

cheetah 800

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.

Running Economy

Most of our running training is aimed at improving our cardiovascular fitness; developing the ability of our heart, blood vessels, and lungs to read more