Week 6 – Training
Speed – 2 minute ‘efforts’ at RPE 8-9. Aim to run consistently over the entire 2 mins.
Warm up for 10-12 minutes with gentle jogging slowly increasing the intensity. Perform dynamic stretches including hamstrings, calfs, quads.
Category A) 10 x 2 min (60)
Category B) 8 x 2 min (60)
Category C) 6 x 2 min (60)
Cool down, once the session is completed jog easy for 10-15 mins. Either at home or before you leave your running location spend 5-10mins performing static stretches focusing on your legs paying particular attention to areas you know are tight!
Speed Endurance – Descending ladder.Aim to get quicker as the time diminishes. During the recoveries run to recover, not at the same speed as the effort!
Warm up as per session 1.
Category A) 5min (2 1/2) 4min (2) 3min (90) 2min (60) 1min done!
Category B) 5min (3) 4min (2) 3min (90) 2min (60) 1min done!
Category C) 4min (2 1/2) 3min (2) 2min (90) 1min done!
Cool down as per session 1
Week 5 – Training
A Tempo is a run at a steady, but challenging pace, that will feel uncomfortable
The theme for week 5, beginning 27th April, is longer efforts.
Session 1: Tempo
Category A) 8 miles total, to include warmup, a 20 minute Tempo and cool down jog.
Category B) 7 miles total, to include warmup, a 20 minute Tempo and cool down jog.
Category C) 5 miles total, to include warmup, a 15 minute Tempo and cool down jog.
N.B. These distances are a guide, with the most important aspect being the length of the tempo run. If your endurance isn’t up to it, shorten the overall distance, but keep the tempo the same. Good luck!
Session 2: 5 minute efforts @ 5k pace/ feel
Category A) 15 minute warm up, 5 x 5 minute efforts (2 mins recovery), 10 minute cool down jog.
Category B) 15 minute warm up, 4 x 5 minute efforts (2.5 mins recovery), 10 minute cool down jog.
Category C) 10 minute warm up, 3 x 5 minute efforts (3 mins recovery), 6 minute cool down jog.
At the end of each and every session it’s important to cool down properly and once home spend 5 minutes stretching your main muscle groups paying particular attention to the legs, quads, hamstrings and calves. Once complete re-hydrate and aim to refuel within a 90 minute window.
Most importantly listen to your body, if your feeling a little stiff or there’s any pain or discomfort take a day or two off.
Week 4 – Time Trial 2 Results
Well done everyone who completed 2 runs and praise indeed if you managed to better your time. We see that almost all of you took a chunk off your previous times, which is testimony to your hard work. If you didn’t manage to improve, don’t worry, as many things can affect times, not least already being fit and fast, so think of this as yet another step on the road to success!
|Name||Age||Category||Time 1||Time 2||Difference|
|Martyn C||35||30-39||10:42||10:43||– 00:01|
|Fiona G||49||40-49||16:14||16:30||– 00:16|
|Keith B||60||60-69||15:07||15:48||– 00:41|
Week 4 – Train & Time Trial 2
This week we are giving you a speed endurance session to be completed at the beginning of the week.
Please ensure you complete 10 mins warm up jog and cool down. Your rate of perceived exertion (RPE) should be 8/10
Category A – 6 x 3 mins (90 second recovery)
Category B – 5 x 3 mins (1.45 recovery)
Category C – 4 x 3 mins (2 min recovery)
Give yourself a day or preferably 2 or 3 before completing your 3k time trial at the end of the week. This really needs to be completed over the same 3k course as you did previously to make it a fair comparison.
Please email us with your watch stats/3k time by this time next Sunday firstname.lastname@example.org
Week 3 – Training
Week commencing 13th April 2020 – This week we have 2 specific 3k (speed endurance) training sessions for you designed to bring down your overall 3k time using the 1k repeats (revised) and a different Session 2.
The 1k repeats are outlined below. Focus on running an even level of effort throughout the entire rep, not leaving yourself with a sprint finish! Your RPE (Rate of Perceived Exertion) should be a 7-8/10 over the course of the kilometre. Aim to run within 5-10secs of your actual average 3k pace. Upon completing session 1 be sure to give yourself at least one day rest/ easy before completing session 2.
Session 1 – 1k repetitions @ 3k pace/effort.
Warm-up 10 mins jog
Category A] Sub 13:00min 3k = 5 x 1k repeats 90 secs recovery.
Category B] 13:00min – 16:00mim 3k = 4 x 1K repeats 1:45 secs recovery.
Category C] 16:00min – 24:00min 3k = 3 x 1k repeats 2min recovery. 10min
Cool down jog/walk – stretch!
Session 2 – 1 minute repetitions Hard level of effort. (RPE 8-9high/10)
Although we are prescribing these fast intervals focus on QUALITY. If you feel the quality of the 1min efforts begin to fall away before you have completed them end there. If the quality does drop off don’t beat yourself up it’s all about the quality over the minutes completed rather than completing them all.
Warm – up 10 mins jog
Category A] 12-14 x 1min efforts 60 secs recovery.
Category B] 10 x 1min efforts 60 secs recovery.
Category C] 8 x 1min efforts 60 secs recovery.
10min cool down jog/ walk – stretch!
As always Team we are here for you so ask away as others may be thinking the same question?
N.B. Let’s try and document this weeks training with some photos or a video so everyone can see their YNM buddies out there doing it!
Week 2 – Training
Session 1 – 1k repetitions @ 3k pace/effort
Warm-up – 10 mins jog
Category A] Sub 13:00min 3k = 5 x 1k repeats 90 secs recovery
Category B] 13:00min – 16:00mim 3k = 4 x 1k repeats 90 secs recovery
Category C] 16:00min – 24:00min 3k = 3 x 1k repeats 90 secs recovery
10min Cool down jog/ walk – stretch!
Session 2 – 2 minute repetitions hard effort level
Warm up – 10 mins jog
Category A] 9-10 x 2min efforts 60 secs recovery
Category B] 8 x 2min efforts 60 secs recovery
Category C] 6 x 2min efforts 60 secs recovery
10min cool down jog/ walk – stretch!
Week 1 – Time Trial Results