11th - 17th Jan Run club

Week 2


Session 1


Interval Session ( Track or Football/ rugby pitch)


8 Min Jog HR not to exceed 155bpm


6 x 200m Sprint 

Interval : 200m slow jog return to start 


4 x 400m 

Interval: 60 seconds static 


2 x 800m 

Interval: ideally static HR dropping below 140 or 90 secs static rest


4 Min jog cool down


Session 2


Steady state run between 3km and 12km 


Build on last weeks effort by doing one of the following:

  1. Increase distance by 1km or 2km.
  2. Reduce distance by 1km or 2km but increase speed.