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Run Training

Fitness run option 1 – 4 x per week:

Progresso (Monday):

  • After a 10-min jog (at 20% speed).
  • Then run 4 x 50m accelerations (at 75% to 100% speed).
  • Then run 3 x 1.5-mile (1st run at 30%, 2nd at 40% & 3rd at 50%). Recover between each with a three-minute slow jog (at 20% speed).
  • Cool down for 10 minutes at 20% speed with stretching.

Fitness boost (Wednesday):

  • Warm up for 10 minutes (at 20% speed).
  • Then do 4 x 700m (1st run at 50%, 2nd at 60%, 3rd at 75% & 4th at 75% and go faster for the last 300m of each run), with a two-minute recovery jog (at 20% speed) between each run.
  • Recover with a slow five-minute jog at 20% speed.
  • Then do 3 x 200m at 100% speed, with one-minute recovery after each rund.
  • Cool down for 10 minutes at 20% speed with stretching.

Alternators (Thursday):

  • After a 15-min warm-up (at 20% speed).
  • Then run 800m at 60% speed, with a two-minute recovery run at 20% speed.
  • Then jog 200m at 100% speed, with a two-minute recovery run at 20% speed.
  • Then jog 300m at 100% speed, with a two-minute recovery run at 20% speed.
  • Then jog 300m at 100% speed with a two-minute recovery run at 20% speed.
  • Repeat (1 – 4) above five times.
  • Then cool down for 10 minutes at 20% with stretching.

Cut-down laps (Saturday):

  • After a 15 minute warm-up (at 20% speed).
  • Then do 4 x 100m accelerations at 100% speed, with a 2 minute recovery after each run.
  • Then do 3 x 400m at at 50% speed, with a 2 minute recovery jogs at 20% speed.
  • Then do 3 x 400m at 75% speed, with a 2 minute recovery jogs at 20% speed.
  • Then 3 x 400m at 100% speed, with a 2 minute recovery jogs at 20% speed.
  • Cool down for 10-15 mins at 20% speed with stretching.

Fitness run option 2 – 3 x per week:

Flying 500s (Monday):

  • After a 10-15-minute warm-up at 20%.
  • Then run 10 x 500m (1st – 3rd run at 50% speed, 4th – 10th run at 75% speed) with 2 minute recovery at 20% speed after each run.
  • Cool down for 10-15 mins at 20% speed with stretching.

Gear changer (Wednesday):

  • After a 15-minute warm-up at 20%.
  • Then run 4 x 800m (start run at 50% speed, in 1st run then accurate after 700m to 100% to finish.
  • Then a two-minute recover at 20% speed after run.
  • In the 2nd run accelerate after 600m, then a two-minute recover at 20% speed after run.
  • In the 3rd run accelerate, after 500m, then a two-minute recover at 20% speed after run.
  • In the 4th run, go as hard as you can after 400m, then a two-minute recover at 20% speed after run.
  • Cool down for 10-15 mins at 20% speed with stretching.

600 solution (Friday):

  • Warm up with a 15 minutes run at 20% speed.
  • Then do 5 x 50m accelerations at 100% speed (with 2 minute recover run at 20% after each sprint).
  • Then do 10 x 600m run at 60% speed with 2 minute recover run at 20% after each run).
  • Cool down for 10-15 mins at 20% speed with stretching.

Fitness run option 3 – 3 x per week:

5K sharpener (Sunday):

  • Warm up with a 15 minutes run at 20% speed.
  • Then run 1 x 1,600m at 60% speed (3:30 minute rest after run).
  • Then run 1 x 1,200m at 60% speed (3:30 minute rest after run).
  • Then run 1 x 1,000m at 60% speed (3:30 minute rest after run).
  • Then run 1 x 800m at 60% speed (3:30 minute rest after run).
  • Then 5 minute recovery run at 20% speed.
  • Then run 2 x 300m at 75% speed (with 1:30 minute rest between each run).
  • Then run 2 x 200m at 100% speed (with 1:30 minute rest between each run).
  • Cool down for 10-15 mins at 20% speed with stretching.

5K/10K tune-up (Tuesday):

  • Warm up with a 15 minutes run at 20% speed.
  • Then run 3 x 800m (1st run at 50% speed, 2nd run at 60% speed & 3rd at 75% speed), with a 2 minute rest after each run.
  • Then do a 3 minute recovery run after 3rd run at 20% speed.
  • Then do 3 x 400m (1st run at 50% speed, 2nd run at 60% speed & 3rd at 75% speed), with a 1:30 minute rest in between each run.
  • Then do a 5 minute recovery run at 20% speed.
  • Then do a 10 minute run at 50% speed, with a 5 minute rest.
  • Then do 4 x 200m run at 100% speed with a 1 minute rest after each run.
  • Cool down for 10-15 mins at 20% speed with stretching.

10K simulation (Thursday):

  • Warm up for 10 minutes at 20% speed.
  • Then do 5 x 50m run at 100% speed, with a 2 minute rest after each run.
  • Then run 2 x 800m at 50% speed, with a 2 minute rest after each run.
  • Then run 1 x 400m run at 70% speed, with a 2 minute rest after run.
  • Then a 4 mile run at 50% speed, with a 2 minute rest after run.
  • Then 2 x 800m at 60% speed, with a 2 minute rest after each run.
  • Cool down for 10-15 mins at 20% speed with stretching.