This week's training is brought to you by Trevor Brawn.
For those who have already entered Round 2 of the 5 mile Road Relay, or will be doing so, I would suggest preparing your own programme this week, so that you are in optimum shape when you do your virtual run. We already have a reasonable number signed up but not many senior ladies yet for some strange reason, but we want more in every category. The ultimate prize is representing English Clubs in an international competition in Round 3.
If you run early in the window, do not post your time straight away, just in case you get another opportunity. The window has been extended to end on Sunday 21st February.
Adapt the sessions to keep safe in inclement weather if necessary.
The following program is a guide only and not a requirement. Please look at your weekly training schedule when group training was possible before lockdown and select from the following optional sessions that equate approximately to what you might have done normally. Do not increase your maximum weekly mileage by more than 10%. Stretching can be beneficial straight after your warm down.
Easy 6miles with 5 x 2 minutes quicker running between miles 2 and 4.
1 mile warm up then 2 x medium steep hills, 15 secs, 30secs, 45secs, 1 minute, 45secs,30secs,15secs medium fast up with jog down recovery. 1 ml warm down
Rest Day, Cycle or core work/strengthening
1 mile warm up then 3 x 7 mins fast running on flat with 2 mins jog recovery 1 mile, warm down
Easy 5mile, 8km recovery run on or off road.
1 mile warm up + strides then Runfly5km or fast 5 mile run, then 1 mile warm down and stretch (7.5mls/ 12km).
Long run on or off road: 8ml to 12mls, 12km to 16km at enjoyable/comfortable pace and stretch.