{"id":4379,"date":"2020-05-26T14:52:42","date_gmt":"2020-05-26T13:52:42","guid":{"rendered":"https:\/\/runningtrainingplan.com\/runningpress\/?p=4379"},"modified":"2020-05-29T14:55:43","modified_gmt":"2020-05-29T13:55:43","slug":"coronavirus-running-training-session-9","status":"publish","type":"post","link":"https:\/\/runningtrainingplan.com\/runningpress\/coronavirus-running-training-session-9\/","title":{"rendered":"Coronavirus: Running Training Session 9"},"content":{"rendered":"<h2><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-4380\" src=\"https:\/\/runningtrainingplan.com\/runningpress\/wp-content\/uploads\/2020\/05\/woman-finishing-10k-800.jpg\" alt=\"\" width=\"800\" height=\"461\" title=\"\" srcset=\"https:\/\/runningtrainingplan.com\/runningpress\/wp-content\/uploads\/2020\/05\/woman-finishing-10k-800.jpg 800w, https:\/\/runningtrainingplan.com\/runningpress\/wp-content\/uploads\/2020\/05\/woman-finishing-10k-800-300x173.jpg 300w, https:\/\/runningtrainingplan.com\/runningpress\/wp-content\/uploads\/2020\/05\/woman-finishing-10k-800-768x443.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/h2>\n<h2>Developing a fast finish<\/h2>\n<p>For more details of these sessions see the <a href=\"https:\/\/runningtrainingplan.com\/runningpress\/coronavirus-running-training-sessions\/\" target=\"_blank\" rel=\"noopener noreferrer\">introduction and Week 1<\/a>.<\/p>\n<p>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.<\/p>\n<p>It&#8217;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. Rather, this a sustained effort over the last 200-400 mtrs of a race that gain you vital positions and an improved time for the race.<\/p>\n<h4>Warm up<\/h4>\n<p>10 minutes easy jog.<\/p>\n<ul>\n<li>Perform the lung matrix from <a href=\"https:\/\/runningtrainingplan.com\/runningpress\/coronavirus-running-training-session-2\/\">Session 2<\/a>.<\/li>\n<li>Hamstring sweeps (see vid <a href=\"https:\/\/runningtrainingplan.com\/runningpress\/coronavirus-running-training-session-6\/\" target=\"_blank\" rel=\"noopener noreferrer\">from session 6<\/a>), for 25 metres.<\/li>\n<li>3 x 30 seconds strides with 1m recovery.<\/li>\n<\/ul>\n<h3>Paces<\/h3>\n<p>For the long reps, we&#8217;ll be running at 10k race pace, for the shorter reps, pick up as much as you can without having to slow down before the end of the rep.<\/p>\n<h2>Session 9<\/h2>\n<p>Here&#8217;s one set:<\/p>\n<ul>\n<li>Run 5 mins at 10k pace.<\/li>\n<li>Without recovery, pick up the pace for a sustained 1-minute effort.<\/li>\n<li>Focus on form for the fast part, good arm drive, picking up knees in front and heels behind.<\/li>\n<li>2 minutes of easy running to recover.<\/li>\n<\/ul>\n<p>How many sets?<\/p>\n<p>Depending on experience and ability run between 3 and 5 sets (24 and 40 minutes).<\/p>\n<p>Easy jog for 5-10 minutes to cool down.\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"<p>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&#8217;s a great session for developing that vital finishing kick. We [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":4380,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[410,385],"tags":[],"class_list":["post-4379","post","type-post","status-publish","format-standard","has-post-thumbnail","category-cv-sessions","category-training-sessions","entry"],"_links":{"self":[{"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/posts\/4379","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/comments?post=4379"}],"version-history":[{"count":4,"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/posts\/4379\/revisions"}],"predecessor-version":[{"id":4384,"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/posts\/4379\/revisions\/4384"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/media\/4380"}],"wp:attachment":[{"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/media?parent=4379"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/categories?post=4379"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/tags?post=4379"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}