All sessions are based around time and lampposts, so you don’t need a fancy GPS to do them: a standard analogue watch will do. The sessions are easier than at the club, because you’re training on your own, but they give you some structure. Why not run the two sessions on a Tuesday and Thursday as we do at the club, and if possible a longer slower run or walk at the weekend. Of course, you can increase or decrease the number of reps. Be great to see how you've improved to why not comment on facebook article with you time before you start the programme and your time after completion. (or email This email address is being protected from spambots. You need JavaScript enabled to view it. so we can put together an article at end of 4 weeks). Good luck and have fun
| week | Session A | Session B |
| 1 |
5 min jog 5 x 3 min with 2 min walk between each Jog home and stretch |
5 min jog 5 x 1 min with 30 secs recovery walk 5 mins moderately fast 5 x 1 min with 30 secs recovery walk Jog home and stretch
|
| 2 |
5 min jog 3 lampposts jog 2 lampposts 5k pace 1 lamppost sprint 1 min recovery walk Repeat 4 times Jog home and stretch |
5 min jog 2 min out then return to starting point within 2 mins Repeat 4 times Jog home and stretch
|
| 3 |
5 min jog 1 min fast - 30 secs recovery walk 30s fast - 30s recovery walk Repeat 8 times Jog home and stretch |
5 min jog 1 min fast with 1 min recovery walk 2 min fast with 2 min recovery walk 1 min fast with 1 min recovery walk Repeat 4 times Jog home and stretch
|
| 4 |
5 min jog 2 min out then return to starting point within 2 mins Repeat 4 times Jog home and stretch |
5 min jog 10 x 30s with 30s recovery walk 6 mins moderately fast 10 x 30s with 30s recovery walk Jog home and stretch |
Enjoy and remember please respect others by maintaining you distance from other runners and walkers.