YNM 3K Challenge

Week 6 – Training

Session 1

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!

Session 2

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!

NameAgeCategoryTime 1Time 2Difference
Adam S*1810-1914:2014:2000:00
Tom S1310-1915:2515:1000:15
Emma F3930-3910:3210:3100:01
Martyn C3530-3910:4210:43– 00:01
Pippa3030-3916:4916:2900:20
Claire P3430-3922:3322:2500:08
Martin F4040-4910:0810:0100:07
Scott4740-4911:1311:0700:06
Tony F4440-4912:4011:5300:47
Janice L4740-4913:2413:0600:18
Colleen C4040-4913:3413:1200:22
Katia 4840-4914:0613:5700:09
Adam W4840-4915:1614:1301:03
Lauren W4140-4915:1614:1501:01
Paula W4740-4914:3714:2100:16
Nicky W4840-4917:1115:4801:23
Sarah L4940-4917:4316:2501:18
Fiona G4940-4916:1416:30– 00:16
Aggie S*4040-4925:5525:5500:00
Mark W5550-5913:0612:4800:18
Sarah Mc5350-5913:2113:0500:16
Dave F5350-5915:0314:3100:32
Rachel W5450-5916:0616:0400:02
Keith B6060-6915:0715:48– 00:41
*N.B. Adam S & Aggie S submitted ‘Time 2’ only

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.

Training Session

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) 

Time Trial

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 info@ynmfitness.com

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

NameAgeCategoryTime
Liv Mc1810-1911.20
Sam G1410-1911.47
Bertie Mc1410-1912.10
Eddie G1010-1913.20
Oli F1210-1914.44
Annabel 2k1010-1915.08
Tom S1310-1915.25
Serena B1210-1918.21
Jack W1010-1922.35
Dan2920-2910.56
Ollie B2520-2914.12
Sam H2420-2916.06
Emma F3930-3910.32
Martyn C3530-3910.42
Pippa3030-3916.49
Claire P3430-3922.33
Martin F4040-4910.08
Scott4740-4911.13
Tony F4440-4912.40
Dino4640-4913.17
Lee G4940-4913.20
Janice L4740-4913.24
Colleen C4040-4913.34
Jules4440-4913.36
Katia4840-4914.06
Paula W4740-4914.37
Chris B4640-4914.38
Lauren W4140-4915.16
Adam W4840-4915.16
Nicky M4240-4915.18
Andy4440-4915.44
Fiona G4940-4916.14
Nicky W4840-4917.11
Sarah L4940-4917.43
Vanessa4540-4920.23
Marianne W4040-4922.35
Mark W5550-5913.06
Sarah Mc5350-5913.21
Dave F5350-5915.03
Trudi R5250-5915.05
Rachel W5450-5916.06
Mary G5450-5916.23
Keith B6060-6915.07
Sally M6660-6918.09
Kevin M6660-6919.50

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