Running Programme

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

RUNNING #9

It’s a good way to see just how far you can run, just set the clock and run it down.

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

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

WORKOUT
Run, 20min for distance.*

*Your objective to improve upon your distance achieved in Running #2.

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

Score = Record distance and compare to Running #2.

RUNNING #10

This is a nice workout to focus on consistency and pacing you running. Don’t go flat out, work out your way having a faster combined time overall rather then the last few sets begin moor like a slow jog!

WARM-UP
4 x 200m at 60% pace straight into 300m at 80% pace.
Running warm-up.

WORKOUT
Run, 300m
Rest, walk 100m
Run, 300m
Rest, walk 100m
Run, 300m
Rest, walk 100m
Run, 300m
Rest, walk 100m
Run, 300m

Your objective here is to complete each sprint at the same time, give or take a few seconds.

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

Score = Record each 300m sprint.