Programme 1

Programme 1: Developing Speed Endurance and Pacing (To run a fast 5k or gradually improve speed over longer distances). By Lin Skinner.

Each session has a distance or time based option, that way the speedwork can either be done on the track or you could program your watch for the time based work, or just look at the time. Only do one option though, not both.

Note that this is the speedwork segment only, expectation is that you do other runs during the week too!

WeekSessionNotes/Technical Focus
1SHORT REPS: Warm Up 3 laps (or 10-12mins easy), dynamic stretches walking lunges and scoops, drills, high knees, tucks, skips/bounding and 3x strides.
Distance option 8x400m off 400m RI (moving)
Time based option 8-10x90s off 2min  RI (moving)
Cool Down 10-15mins running. Stretch. 
Arm drive and keeping consistent pace using arms. 
2LONG REPS: Warm Up 3 laps (or 10-12mins easy), dynamic stretches walking lunges and scoops, drills, high knees, tucks and 3x strides.
Distance option 5 or 6 x1000m off 90s RI (moving)
Time based option = 5 or 6  x 6mins off 90s  RI (moving)
Cool Down 10-15mins running. Stretch. 
Run tall lift knee and think about even pacing for the reps.
3HILLS: Warm Up – 10-12 mins running – Highknees uphill, tucks downhill, dynamic stretches and skips. 
5xshort steep reps 30 secs max (e.g. elbow by CP Track) walk down.12mins continuous hills 1:30 secs max on long drag hill, walk down steep bit to recover. Drive up hill.6xRelays/sprints if alone max 80m (top tree to first tree near station)
Cool Down 10-15mins running. Stretch. 
Run tall & Knee lift.
4PYRAMID:  Warm Up 3 laps (or 10-12mins easy), dynamic stretches walking lunges and scoops, drills, high knees, tucks and 3x strides.4x100m (or 25s fast 35s rec) jog bends and run straights – warm legs up (feel difference in arms jog vs. Run)30s, 60s, 90s, 120s, 150s, 180s, 150s, 120s, 90s, 60s, 30s (all recoveries 90s)
Cool Down 10-15mins running. Stretch. 
Think about arm drive and use your arm speed to control your pace.
5SHORT REPS: Warm Up 3 laps (or 10-12mins easy), dynamic stretches walking lunges and scoops, drills, high knees, tucks, skips/bounding and 3x strides.
Distance option: 2x200m off 200m RI (moving), 6x300m off 100m RI (moving). 400m easy. 4x150m off 150m RI (slow jog/walk back)

Time based option: 2x35s off 33s RI (moving),6x60s off 90s RI (moving). 3min easy. 4x25s off 55s RI (slow jog/walk back)
Cool Down 10-15mins running. Stretch. 
Really focus on maintaining knee lift.
6LONG REPS: Warm Up 3 laps (or 10-12mins easy), dynamic stretches walking lunges and scoops, drills, high knees, tucks and 3x strides.
Distance option: 3or4 x1600m off 2min RI (moving)
Time based option: = 3or4 x 6mins off 2mins RI (moving)Cool Down 10-15mins running. Stretch. 
Test your fitness, try to go a little above say 5k race pace for these reps. 

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