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)

Set	Notes
4 minutes Easy Effort	This pace should feel VERY easy. You should be able to chat comfortably to anyone running with you. Running any faster will reduce the full benefit of this session, so please do slow down if you find you're running too fast. Try to maintain a tall posture throughout the duration of your run
1 Mintute Medium Effort	This pace should not be too hard, as remember you won't be stopping for a rest after this set.
Repeat the above 5 to 7 times until you've completed a total of 6 to 8 reps of both paces	If you need to recover after the medium efforts, just walk for the first minute of the next easy pace rep.

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

Set	Notes
4 Minutes Easy Effort	This pace should feel VERY easy. You should be able to chat comfortably to anyone running with you. Running any faster will reduce the full benefit of this session, so please do slow down if you find you're running too fast. Try to maintain a tall posture throughout the duration of your run
1 Mintute Medium Effort	This pace should not be too hard, as remember you won't be stopping for a rest after this set.
Repeat the above 8 to 11 times until you've completed a total of 9 to 12 reps of both paces	Try to be disciplined with your pace control every time you change pace, especially when slowing down to easy pace.

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

Set	Notes
4 Minutes Easy Effort	This pace should feel VERY easy. You should be able to chat comfortably to anyone running with you. Running any faster will reduce the full benefit of this session, so please do slow down if you find you're running too fast. Try to maintain a tall posture throughout the duration of your run
1 Mintute Medium Effort	This pace should not be too hard, as remember you won't be stopping for a rest after this set.
Repeat the above 11 times until you've completed a total of 12	Try to be disciplined with your pace control every time you change pace, especially when slowing down to easy pace.
30 Minutes Easy Effort	Focus on form during this part of the run and ensure you pace is easy enough so that your breathing is easy.

Cool Down

Easy Drills
Pick a few of your favourite drills to re-activate your running gait.

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. 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.

Please do remember to fully respect your local social distancing policy .

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.

Long Run with Pace Pickups