by Women Running Penarth | 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 Women Running Penarth | 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 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...
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