Running Programme

WARM-UP / WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6

RUNNING #1

We start the running programme with a test day. The two distances run today will be retested in the final running programme session.

WARM-UP
Running warm-up.

Complete 3 x 200m at 85% sprint pace.

WORKOUT
Run, 400m
Rest as needed but keep moving.
Run, 1.6k

COOL DOWN
1 x 400m, each 100m complete 15 very slow squats.

Score = Record each run.

RUNNING #2

So, after the testing let’s see how you are with some distance.

WARM-UP
Running warm-up.

WORKOUT
Set your clock for 20min and see how far you get. This includes if you must walk. We are building things up here. Remember this is not a race, it is you developing your running. That is stamina and endurance.

COOL DOWN
Walk for 3min.

Score = Distance covered.