5 mins very easy jog

Drills

A Drill Knee Pull
Scoops
Walking A Drill
Walking Pistons
Side Skip
Skip Straight Leg
Karaokes
Skipping A Drill
Skipping Pistons

Builds

6 x 50m Strides gradually increasing speed on each effort to a max of 80% of your top speed. Aim to complete your first rep at 50% of your top speed and gradually increase the speed of subsequent reps.

Main Set

Use the tabs below to select the appropraite training level

Beginner
Intermediate
Advanced

This set is suitable for a beginner level runner
(please read important information below before attempting)

Repetition	Notes
45 Seconds Hard Effort	This is slower than a sprint, but it should feel like you're working hard to hold your pace. Maintain a good tall posture and use your arms to maintain a strong rhythm. If you're not holding your pace throughout the 45 seconds, slow down a little on the next rep. Try to keep your shoulders relaxed and stay tall.
90 seconds slow walk recovery	Take longer if necessary, but avoid taking less than a minute. You should feel strong and fully recovered before starting each repetition
Repeat the above 3 times, take 3 minutes rest and then complete another 4 reps.	Until you've completed a total of 8 x 45 second hard reps

This set is suitable for an intermediate level runner
(please read important information below before attempting)

Repetition	Notes
45 Seconds Hard Effort	This is slower than a sprint, but it should feel like you're working hard to hold your pace. Maintain a good tall posture and use your arms to maintain a strong rhythm. If you're not holding your pace throughout the 45 seconds, slow down a little on the next rep. Try to keep your shoulders relaxed and stay tall.
60 to 90 seconds slow walk recovery	Take longer if necessary, but avoid taking less than a minute. You should feel strong and fully recovered before starting each repetition
Repeat the above 4 times, take 3 minutes rest and then complete another 5 reps.	Until you've completed a total of 10 x 45 second hard reps

This set is suitable for an advanced level runner
(please read important information below before attempting)

Repetition	Notes
45 Seconds Hard Effort	This is slower than a sprint, but it should feel like you're working hard to hold your pace. Maintain a good tall posture and use your arms to maintain a strong rhythm. If you're not holding your pace throughout the 45 seconds, slow down a little on the next rep. Try to keep your shoulders relaxed and stay tall.
60 to 90 seconds slow walk recovery	Take longer if necessary, but avoid taking less than a minute. You should feel strong and fully recovered before starting each repetition
Repeat the above 5 times, take 3 minutes rest and then complete another 6 reps.	Until you've completed a total of 12 x 45 second hard reps

Cool Down

5 mins very easy jog

Stretch
Be sure to include calf, hamstring and quad stretches.

Important - Please read before running

Remember to Stay Safe when Training!

Always seek medical advice before undertaking any physical training.

Seek a suitable venue away from traffic and other hazards. Many of our members train in their local park or playing fields.

It's also a good idea to run with a friend or friends. Not only is it great to have help at hand in case you have a problem, but friends are also a brilliant source of motivation and camaraderie.

Terminology

Hard Effort :Running at a maximum pace that you can sustain evenly for the duration of the effort. This is usually slower than sprinting.

Easy Effort This is a comfortable running pace, where you can breathe fairly comfortably and talk normally, without needing frequent pauses for breath.

Medium Effort This is a medium level effort, faster than Easy Effort, but slower than Hard Effort. This is often the most difficult pace to get right. The runner should feel some discomfort and increasing tiredness in the legs, but should not be breathing excessively. A good guide of breathing rate, is being able to say a full 10 word sentence, without pausing for breath.

Recovery This can be a stop to rest, a walk or a very light jog, so that you can recover ready for the next effort.

Drills: Exercises to improve Agility, Balance & Co-ordination skills and your mobility.

Builds: Short runs that are done at speed, but slower than sprinting. A good guide is about 80% of your maximum speed. These are often done just before a main run set to complete a warm up, and are also sometimes called Strides.

45 Second Speed Intervals