Now that we’re permitted to be out for more than 1 hour, you can increase the reps and times if you wish. Again, you may wish to 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.
The important thing is GET OUT RUNNING ! If your planning to run early morning , sort your kit out night before so you just step into it. The only barrier is front door.
| week | Session 1 | session 2 |
| 1 |
5 min jog 2 min 5k pace/1 min walk 4 mins 5k pace/1 min walk 6 min 5k pace/1 min walk 4 min 5k pace/1 min walk 2 min 5k pace/1 min walk Jog home and stretch |
5 min jog to reasonable hill 5 secs run up/walkjog back down 10 secs run up/walk or jog back down And so on until you reach top increasing each run by 5 secs Spend about 20 minutes on this so you may need to repeat. Ignore puzzled looks from passers by Jog home and stretch |
| 2 |
5 min jog 3 lampposts jog 2 lampposts 5k pace 1 lamppost sprint Repeat 5 times Jog home and stretch |
5 min jog 3 min out then return to starting point within 3 mins Repeeat 3 times Jog home and stretch |
| 3 |
5 min jog 1 min fast 30 secs recovery walk 30 secs fast - 30 secs recovery walk Repeat 7 times then after 2 min recovery 10 secs flat out Jog home and stretch
|
5 mins jog 1 min fast with 1 min recovery walk 3 min fast with 1 min recovery walk 1 min fast with 1 min recovery walk Repeat 4 times Jog home and stretch |
| 4 |
5 mins jog to a reasonable hill Run to top . Walk back down Jog half way up - then sprint to top. Walk back down Again spend about 20 mins on this so repeats will be necessary. Jog home and stretch
|
5 mins jog 10 x 30 secs with 30 sec recovery walk 6 mins moderately fast 10 x 30 secs with 30 sec recovery walk Jog home and stretch |