by Debi Richards | Jan 21, 2021 | Training
Hill Repeats 30-second hill sprints at a 5% to 10% incline Warm up with 1 to 1.5 miles of easy running, then do dynamic drills such as high knees, skips, and lunges before beginning the incline. Take each 30-second hill repeat at a nearly all-out speed (at about the...
by Debi Richards | Jan 19, 2021 | Speed Session, Training
Speed work helps you build up your speed and endurance. This suggestion is based on time segments rather than laps to make it easier to do on your own. You’ll need to concentrate a bit so the time will fly past. Don’t worry if you lose track of things – the most...
by Debi Richards | Jan 19, 2021 | Club Anniversary, Speed Session
Warm up first. Pick a hill with lamp posts, ie Customhouse hill or road by lifeboat station that runs along the coast. Run as fast as you can to the lamp post at the top of the hill, recover on the way down, run fast as you can to the lampost one before the previous...
by Debi Richards | Jan 18, 2021 | Intervals, Training
Fartlek (Swedish for Speed Play) Descending Tempo Fartlek Begin this session with a 6:00 minute run at roughly your half-marathon pace (if you don’t know what your pace would be just aim to be slower than usual) The recovery is half of the time of the piece (in this...
by Debi Richards | Jan 18, 2021 | Club Anniversary, Training
Descending Tempo Fartlek Begin this session with a 6:00 minute run at roughly your half-marathon pace (if you don’t know what your pace would be just aim to be slower than usual) The recovery is half of the time of the piece (in this case 3:00 minutes) Run for 5:00...
Recent Comments