Back to Basics

Try to include three of the basic run types in this week in your training: THE EASY RUN Build endurance, focus on running form and build a base mileage while maintaining recovery with your easy run. If you train by heart rate aim to stay under zone 2, you really need to make sure you...

Threshold intervals

We're returning to threshold running this week in our training sessions. This workout will increase longer high-intensity efforts. The effort is just that bit harder than a tempo effort staying around your lactate threshold. Warm up for at least ten minutes, run 10 minutes at threshold (it's going to be hard) with 2.5 minutes recovery....

Sprints!

This week's Training Sessions are all about going all out in bursts of speed, sprinting for 15seconds to get you going at maximum effort. Remember, abrupt changes in speed can lead to injury so at the end of each recovery start by increasing your cadence and then your stride length so that at the start...

5×2 and 5×1 minute intervals

Super simple intervals this week in our training sessionsNote, simple doesn't mean easy!Warm up for about 10 minutes with varied pace.Two sets of tempo/hard intervals:5 x 2 minutes tempo with 30 seconds jog recovery5 x 1 minutes threshold with 20 seconds jog recoveryCool down with 10 minutes nice starting easy to recover and steady to...

Tired Leg Intervals

This week in our Training Sessions we're looking at training on tired legs; running harder when tired is useful at the end of a race for a strong finish. Also let us focus on parkrun, it'll be a great way to get prepped for the intervals. If you don't fancy the training this week pop...

Race pace intervals

We're back to race pace this week in our training sessions10k pace6 x 3 minutes with 2 minutes recovery5k pace4 x 5 minutes with 2.5 minutes recoveryTry to keep the pace in the intervals as close as you canHave at least a couple of days between sessions.

Strides!

Right, it's time for this week's training sessions and we're looking at strides. Done properly, strides are a fantastic type of interval training and help learning how to really kick in a run and crank up the pace. Early on in my running journey I'd look up training plans and they'd loosely mention strides; i.e....

Pre-Dicktor!

In my training plan for this week, I put intervals at a 10k pace... I wrote it a while back and it is doing wonders for my training ready for the York(shire) Marathon with less than a month to go. The trouble is I have no idea what my 10k pace is as it's not...

Press Ups!

With club legend Jenny leading the way this week in our training sessions is all about press ups! If you haven't already, and can, please donate on the fundraising page over here https://www.justgiving.com/page/jennys-bbrc-invictus-press-ups If you can't do regular press ups work with some incline or do knee press ups. (there are always negative press ups...

Marathon training – 6 weeks to go

I'm 6 weeks away from Yorkshire marathon so in this week's training sessions you can pick from my training:Monday - 4 miles and core exercisesTuesday - 8 sets of 400m hard, 2.5 mins recoveryWednesday - 10 miles steadyThursday - RestFriday - 40 minutes cross trainingSaturday - 4.5 miles steadySunday - 20 miles easy

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