Improvers Run Plans
W/c 22nd March
Run 1: run club. Run 2: run at steady pace for 5k (walking occasionally if needed). Run 3: Intervals - sprint for 1 min, walk for 1 min - repeat for 20 mins.
W/c 27th March
Run 1: Run Club. Run 2: run at steady pace for 7k. Run 3: Intervals - sprint for 1 min, walk for 1 min - repeat for 20 mins.
W/c 3rd April
Run 1: Run club. Run 2: run at steady pace for 7k - try to beat last weeks time- a few seconds faster is great :-) Run 3: Hill runs! Warm up with gentle run for 1 mile (1.6k). Run 30 seconds hard up the hill, jog back down. Repeat 4 times. Gentle run for 1 mile to cool down.
W/c 10th April
Run 1: Club run. Run 2: 5k speed run. Run 3: Slow steady 5k.
W/c 17th April:
Run 1: Run Club. Run 2: Steady 7k. Run 3: After gentle warm up, run for 20 mins - vary your 'PRE' between 4-7.
W/c 24th April
Run 1: Run Club. Run 2: Steady 7k. Run 3: Intervals! Sprint for 1 min, walk for 1 min - use your PRE to gauge how fast to go.