When we look at our favourite athletes, and all the others performing high reps and lifting heavy, we are tempted to go fast to get
Session 4 – 6 (should be completed 16th – 22nd Nov)
Steady state 6km or 12km run (use the same route as last weeks)
If you have a HRM aim to keep your Heart rate in a low anaerobic zone for the duration, do not creep into the red, if you do slow down. As an example last week I was between 153 – 163 bpm the goal this week will be between 160 – 169 bpm.
If you do not have HRM this week you should not feel the need to slow down during the run. You should be able to hold a conversation still albeit with a few big breaths in between.
Interval Session ( Track or Football/ rugby pitch)
800m Warm Up (2 Laps)
Follow up with Dynamic stretches (leg swings forward backward/ cross body) and glute activation 20 Alt reverse Lunges, 20 Air squats or Glute bridges (if dry), if you have a park bench 10 Bulgarian squats each leg or split squats if not.
10 x 400m (200m Walk interval)
800m Cool down
“Fartlek Hill Reps”
Use the Fartlek principal from last week, also listed below to navigate yourself to a hill. Gradients are not overly important, just don’t use a “steep” hill for this one.
Throughout your run you are alternate between “gears” here is an example of:
Gear 1 – a brisk walk
Gear 2 – slow jog (plod)
Gear 3 – Jog
Gear 4 – Run
Gear 5 Sprint
Once you have located your hill you are to complete 10 reps of between 100 – 200m stretch.
Use a wave method, start slow and increase pace throughout until you are sprinting the last 20m or so. From there either walk or very slow jog to the bottom / start point before going again with no static rest.