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 12, 2021 | Hill work, Training
Jelly leg challenge!… Penarth heights/zig-zag path with a twist… 5/10 min running warm up then starting at the bottom of the zig-zag path skip/high knees/side step etc to each bend alternating until you reach the top. Then begin your descent – when you reach the last...
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...
by Women Running Penarth | Dec 21, 2020 | Hill work, Training
Warm up squats x20, arm circles and warm up jog for 5 minutes (nice steady pace). Find a hill – quite a steep one – Custom House hill or the ZigZag or Beach Hill are all favourites. If you’re in Cardiff or the wider Vale please post some good ones! 8 – 12 repeats of...
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