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Sunday, April 5, 2020



Remember to check and follow government guidelines regularly regarding being outside.
Running Ideas for April

Have in mind that you do this at your own responsibility and risk, there will be no club members and this is not club officiated.

Effort level 1 - Easy pace - 60-65 per cent max heart rate
Effort level 2 - Conversation pace - 65-75 per cent max heart rate
Effort level 3 - Challenging pace - 75-85 per cent max heart
Effort level 4 - Tough pace - 85- 90 per cent max heart rate
Run three times a week for the next four weeks trying to include one of the sessions below each week.

Interval run - 40 min run to include 5 X 3 min at effort 4 with 3 min recovery at effort 1

Hill training - 30 min increasing speed to effort 4 up hills recovering downhill and on the flat

Fartlek training - 30 min to include 8 X 40 seconds bursts at effort 4

Speed session - 40 min to include 5 X 60 seconds at effort 4 with 60 seconds recovery at effort 1

followed by 5 mins at effort 2 and then repeat. Follow with 10 mins at effort 3.


You do this at your own responsibility and risk, there will be no club members and this is not club officiated.  
Take care and have fun.



Here is a short definition and reason of the different types of training:


Interval Training

This involves running at a faster pace for short distances (say 200-800m) followed by a recovery period of 30-90 seconds. This helps to improve speed and running technique.


Hill Training

We find a hill and run shuttles of increasing length (25, 50, 75, 100m) up the hill and recover on the way back. This increases stamina and leg strength.


Fartlek Running

Fartlek (Swedish for 'speed play') running mixes periods of hard running with easy running. We run in fast bursts between trees, lamp posts etc. but there is no set structure. This is a fun way to increase speed.


Mile Repeats

After a warm-up we run for a timed mile, followed by a 3 to 4 minute recovery period, then repeat aiming for a faster mile.


Speedwork and drills

Following a warm-up, we run 100-200m focussing on speed or high knees or heel lifts (kicking your own bottom!) or side-stepping. This exercise improves speed, technique and mobility.


Balance and Stretching

After some sessions we may work on improving balance eg. single leg squats, walking lunges etc. In addition, to improve flexibility and prevent injuries, we perform stretches after each session.