Running Programme

RUNNING #7

This is my favourite. Good old sprint work. Hit each 100m flat out like it is the only one you are doing and keep pushing right to the end.

WARM-UP
2 x 400m 70% pace.
Running warm-up.

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

WORKOUT
Every minute on the minute for 10min.
Sprint, 100m

COOL DOWN
1 x 800m at 50% pace.

Score = Time to complete each 100m sprint.

This all about steady as you go. Find you pace and stick to it.

WARM-UP
4 x 200m slow jog straight into 400m 60% pace.
Running warm-up with leg and hip mobilisation.

WORKOUT
Run, 1k @ 80% pace
Rest, 5min*
Run, 1k @ 100% pace
Rest, 5min*
Run, 1k @ 80% pace

Complete 3 sets

*Ensure that the rest is active, either walk or very slow jog.

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

Score = Record each 1k run.