Training Sessions Per Week
3
Equipment required
-Your favourite pair of running shoes
-Treadmill optional
Notes
Run Club is a great track to follow if you are looking to improve your 5km, 10km, half and full marathon times, or just for general fitness. Lots of members also choose to follow Run Club if they are training for triathlons or HYROX events. Sessions are programmed 3 times per week and aim to cover speed work, threshold training and long, easy runs.
Example Week
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Our Run Club track is programmed 3 days per week. You can find sessions for this track on Tuesday, Thursday and Saturday, but feel free to perform them on whatever day best suits your schedule.
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Warm Up
Leg Swings (forwards/backwards & side-to-side) x 10 each direction
Standing Body Rotations x 10 each direction
Calf Stretching
Pogo Jumps x 60 seconds
Walking Hamstring Stretches x 10-20m
Walking Lunges x 10-20m
High Knee Jogging x 20m
Jogging Butt Kicks x 20m
A Skips x 20m
2 x 200m run efforts at moderately fast pace
*Rest 1 minute between each effort
Speed Run
10 x 400m
*Start a new set every 3 minutes
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Our Run Club track is programmed 3 days per week. You can find sessions for this track on Tuesday, Thursday and Saturday, but feel free to perform them on whatever day best suits your schedule.
-
Warm Up
Leg Swings (forwards/backwards & side-to-side) x 10 each direction
Standing Body Rotations x 10 each direction
Calf Stretching
Walking Hamstring Stretches x 10-20m
High Knee Jogging x 20m
Jogging Butt Kicks x 20m
Then;
5 rounds:
30 seconds of walking
30 seconds of running
*Gradually build pace each set
Tempo Run
5-15km @ tempo pace
Today's session is a tempo run session. The goal of this session is to run for sustained periods of time at a long-term unsustainable pace. The goal of these sessions is to improve your ability to tolerate running at a higher pace for longer.
Today is a continuous effort for 5-15km. Choose a distance based on what you are training for e.g. 5km, 10km, Half Marathon, Full Marathon, Hyrox.
Your tempo pace is not an easy run, but it shouldn't feel extremely hard either. A good gauge of selecting the correct pace is paying attention to your muscular fatigue. If you're legs are burning, you are not supplying enough oxygen to meet the demands/ effort of the run. If this is the case, slow down a little. If you are breathing heavy, but feel good muscularly, you are on the right track for pacing.
Record your distance and note pace/time in comments.
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Our Run Club track is programmed 3 days per week. You can find sessions for this track on Tuesday, Thursday and Saturday, but feel free to perform them on whatever day best suits your schedule.
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Easy Run/Long Distance: Workout
Run 30-90 minutes @ sustainable pace
Score Distance
Depending on your training goal, this session may hold less or more importance in your training week, but is a valuable session for anyone who is trying to increase or maintain their fitness.
If you are training for longer form running events e.g. marathon or half marathon, this is your most important session of the week where you are building volume to tolerate the distance of your event.
If you are getting closer to a marathon, you may have to start even increasing the duration of these sessions further.
If you are competing in Hyrox or training for shorter form running events, there is still a lot of significance in completing this session for the aerobic development benefits. Aim to work for at least the duration of the event you are completing at a sustainable pace.
If you are simply running for fitness, maintain an easy pace today. You should feel comfortable enough to hold a conversation (being slightly out of breath is normal). A great way to maintain a conversational/ easy pace is to complete this session with a running partner.
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Our Run Club track is programmed 3 days per week. You can find sessions for this track on Tuesday, Thursday and Saturday, but feel free to perform them on whatever day best suits your schedule.