18th - 23rd Jan 2021

Week 3

 

Session 1

 

Interval Session ( Track or Football/ rugby pitch)

 

Thoroughly warm up High knees, Leg swings, single leg hops, half squat jumps. Vary your speed in the warm up and ensure you have started to sweat before you start the intervals. 

 

4 Rounds:

 

100m sprint – 300m Jog

 

Rest 1 minute 

 

3 Rounds:

 

200m Sprint – 200m Slow jog

 

Rest 1 minute

 

2 Rounds:

 

400m Sprint – 2 minute static rest

 

Cool down with a 10th 400m lap at walk jog pace

 

Session 2

 

Steady state run between 3km and 12km 

 

Build on last weeks by doing one of the following:

 

Increase distance by 1km or 2km.

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

Match last weeks distance but increase speed.