How to make your time outside count and come back feeling refreshed, energised, satisfied and ready to face the day!
Easy 15mins, slowly increasing the pace as you go through the 15 mins warm up, run steady for 10-20 mins (according to your fitness levels) turnaround and try and beat the time back, cool down rest of the way home
Easy 15 mins with strides, 5,4,3,2,1 mins getting faster as the reps get shorter, 1 mins jog in between each rep, if you are fit or you can build up to 5,5,4,4,3,3,2,2,11 10 mins cool down. The focus on this session can be mixed paces or you can stick to a certain pace ie run them all at 10km pace
Progressive 40 mins- start with a REALLY easy 10 mins, then go for 20-40 mins (according to fitness level and you can build up to this) increasing the pace every 10 mins until you are working strong by the last 10 mins, cool down 10 mins. You can also do this in 0.5 miles or 1 mile segments (makes a lovely graph on strava). Easier to do in miles on flatter terrain and time on hily or off road. This is all about feel and is a great way to practice running to feel
My totes fav session...I do this regularly, it takes no brain power, you can change it to make it harder/easier according to fitness/energy levels.
10 mins warm up, 10 mins strides, 6-8 x 3 mins, 2-3 mins jog in between. I like to run these hard...about 5km pace … first 2 mins tend to feel ok, it’s the third minute which is the key to hold the pace and grind out the rep! 10 mins cool down
Warm up to a local hill … hill pyramid...20, 30, 40, 50, 60, 50, 40 , 30 ,20 and jog back down then into 10 mins steady running on tired leg (or miss the steady running, take 5 mins jogging and then repeat the hill pyramid). You can mix and match this session in all sorts of ways and it’s a great way of practicing running on tired legs and holding good form when you want to slump!
I run one of my usual 6 mile loops but instead of running at the same pace I alternate 3 mins easy pace, 3 mins faster. If possible I try and make sure the pace for the faster bits is at least 1 min per mile faster than the easy pace. So for example the 3 mins easy would be at 9 mins per mile pace and the faster running below 8 mins per mile. You chose your own pace!