Running Programme

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

RUNNING #11

This type of running session should be reasonably comfortable by now. Enjoy it, after rest for you final running session and the retest.

WARM-UP
400m jog with 20m sprints.
Running warm-up.

WORKOUT
Run 500m
Rest 75sec*
Run 400m
Rest 75sec*
Run 300m
Rest 4min*

Complete 3 sets

Hit each at a solid pace and focus on a good recovery between each set. Don’t be tempted to start before the rest periods are complete. Look for a minimal drop-off one times each round.

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

COOL DOWN
1 x 400m at 50% pace + 400m walk.

Score = Time to complete each run.

RUNNING #12

Here we are back at the beginning. It’s now time to see how far you have come. Put everything into this one and compare you results with that first session.

WARM-UP
3 x 200m 85% pace sprints..
Running warm-up.

WORKOUT
Complete 3 x 200m 85% pace sprints.

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 and measure against Running #1