by Women Running Penarth | Feb 12, 2021 | Intervals, Training
The idea is to start easy, speed up as you go along and finish fast. Decide how long you’re going to run for and split into 3 segments, say 15 minutes, 15 and 15. Do the first 15 minutes nice and easy – hold that pace . Speed up for 15 – but not too much. You need to...
by Women Running Penarth | 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 Women Running Penarth | Jan 13, 2021 | Club Anniversary, Intervals, Training
https://blog.mapmyrun.com/4-hiit-running-workouts-to-get-you-moving-fast/ The above link contains 4 x HITT Running workout sessions to get moving fast. Some of it is very similar to work you’ve already done. The duration of the sessions vary from 15 – 75 minutes. They...
by Women Running Penarth | Jan 13, 2021 | Intervals, Speed Session, Training
Surge training involves bursts of faster running (and recovery) built into a longer run. For the surges you’re not going for an all out sprint but you do need to pick up the pace maybe think of your 5k pace. Start with a nice steady run (15 mins) to a quiet well lit...
by Women Running Penarth | Jan 4, 2021 | Intervals, Training
First find yourself a pyramid…joke! Start with a steady warm up, I would suggest 15 minutes in cold weather, however, if you are still cold run for a little longer. Pyramid with equal effort and recovery. 1 minute effort 1 minute recovery 2 minutes effort 2 minutes...
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