Running Programme

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

RUNNING #5

Let's work on a reasonable distance as fast as we can.

WARM-UP
Running warm-up.

Complete 1 x 400m 60% pace sprints + 1 x 400m 80% pace sprints.

WORKOUT
Run, 3k

If 3k is still a big challenge, then take the distance you managed in Running #1 and run 60% of that distance.

COOL DOWN
1 x 400m jog + 200m walk.

Score = Time to complete.

RUNNING #6

Time for some aggressive sprinting.

WARM-UP
4 x 200m slow jog straight into 100m 80% sprint.
Running warm-up.

WORKOUT
Run, 600m
Walk for 50% of time taken to complete the 600m
Run, 400m
Walk for 50% of time taken to complete the 400m
Run, 200m
Walk for 50% of time taken to complete the 200m

Complete 3 sets

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

Score = Record each run.