https://www.runnersworld.com/training/a20865088/pre-run-warmup/

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 minutes slightly quicker than the 6:00 (with the rest now being 2:30)
Run for 4:00 piece a touch quicker (2:00 rest), 3:00 run (with 1:30 recovery), 2:00 run (1:00 recovery)
Finish with a 1:00 run. The final two pieces of this fartlek should be working into the current 5K fitness range.

31 minutes.

From UK Active

  The link at the bottom explain’s what it is and gives three example workouts to try and improve your speed/cadence.

 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 bend start your ascent again, on the next lap go down one less bend and ascend again and so forth until back at the top. Power on the ascent. Recover on the descent. THE TWIST… once you are back to the top then gentle recover all the way to the bottom of the hill and then begin the whole process in reverse I.e run to the first bend and back to start, then the 2nd bend and back to start etc. Then 5-10 min cool down run. I’ve just done it and can confirm it’s a toughie!! Variations to try: add some walking reps in to give yourself a breather or power on descent recover on ascent. Good luck!

Here are two suggestions for you to try, you can mix and match, it’s to give you ideas or something to follow whichever works best for you 😊
Plan 1 –
Do a longer warm up of about 1 – 2 miles then end up at a flat spot where you have a straight run of up to roughly 150m
Rep 1 will be :-
2 or 3 x 100m – Fast pace/ sprint ( 1 – 2 min rest, need to be almost fully recovered as , you want to aim for the same effort for each one)

Rep 2 will be
2 or 3 x 150m – Fast pace ( 2 min rest)

Rep 3 will be
2 or 3 x 100m Fast pace) sprint (1-2 min rest)

Very slow jog or walk back to finish point.

If you wanted to mix it up you could also do
Each Rep is 1 x 100, 1 x 150, 1 x 100 recovery in between each one and repeat 6/9 times or as many as you can.
It’s the fast effort that will make a difference to your training/ running.

Alternatively if you have a block or loop near you to safely run around ( thinking of the distance of the one I have used in a session, to the bottom left of the oystercatcher loop)

Again a longer warm up (1-2 miles) One side of the loop run your fast pace all the way down and as you hit the bend take it down to a recovery jog/walk to start and repeat that 6 –  9 times. Not forgetting a rest after each one!
Recovery jog/ walk to finish point.
Happy running,

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 have something left in the tank for the final 15 minutes. Keep the pace steady . Final segment – go faster again. As an example an experienced runner could split the 3 segments half marathon, 10k and 5k pace to finish- but adapt to suit individual. Finish with some good stretching. 

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Examples of Dynamic stretches include:-

Knee hug – lifting knee up into the chest – you can either do this as you walk or on the spot

Side lunge

Straight leg swing

Frankenstein kicks – arms out straight – kick one leg up as high as you can towards outstretched arms.  Drop leg back down and kick up opposite leg.

o

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 minutes slightly quicker than the 6:00 (with the rest now being 2:30)
Run for 4:00 piece a touch quicker (2:00 rest), 3:00 run (with 1:30 recovery), 2:00 run (1:00 recovery)
Finish with a 1:00 run. The final two pieces of this fartlek should be working into the current 5K fitness range.

31 minutes.

From UK Active

Karen helping Jo with this suggestion:

Warm up first. 

Pick a hill with lanp posts, ie Customhouse hill or road by lifeboat station that runs along the coast.

Run as fast as you can to the lamppost at the top of the hill, recover on the way down, run fast as you can to the lampost one before the previous one, recover on the way down. Repeat until you are back at the bottom with no more lampposts to run to.  Cool down run and stretch.

 Karen x

Steady runs are a great way to build aerobic strength, which is the foundation for your best performances from 5k, 10k, half to full marathon.

Helen Dyer suggesting one of Jo’s  S & E session that’s always a challenge: the zig-zag work out.
Warm up along the marina and up custom to top of zig-zag, then down to the bottom gently (8th bend I believe!) and power back up🤪 – then recover down to the next bend (7)from the bottom, power up and so on using each bend as a turning point. It starts hard but each lap gets a little shorter.  There I are lights there too if you run after work . Helen x

I have put two suggestions for you to try or as Donna said in her post you can mix and match it’s to give you ideas or something to follow whichever works best for you 😊
Plan 1 –
Do a longer warm up of about 1 – 2 miles then end up at a flat spot where you have a straight run of up to roughly 150m
Rep 1 will be :-
2 or 3 x 100m – Fast pace/ sprint ( 1 – 2 min rest, need to be almost fully recovered as , you want to aim for the same effort for each one)

Rep 2 will be
2 or 3 x 150m – Fast pace ( 2 min rest)

Rep 3 will be
2 or 3 x 100m Fast pace) sprint (1-2 min rest)

Very slow jog or walk back to finish point.

If you wanted to mix it up you could also do
Each Rep is 1 x 100, 1 x 150, 1 x 100 recovery in between each one and repeat 6/9 times or as many as you can.
It’s the fast effort that will make a difference to your training/ running.

Alternatively if you have a block or loop near you to safely run around ( thinking of the distance of the one I have used in a session, to the bottom left of the oystercatcher loop)

Again a longer warm up (1-2 miles) One side of the loop run your fast pace all the way down and as you hit the bend take it down to a recovery jog/walk to start and repeat that 6 –  9 times. Not forgetting a rest after each one!
Recovery jog/ walk to finish point.
Happy running, look forward to hearing how you get on 🏃‍♀️😊 
Lynne x

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 have something left in the tank for the final 15 minutes. Keep the pace steady . Final segment – go faster again. As an example an experienced runner could split the 3 segments half marathon, 10k and 5k pace to finish- but adapt to suit individual. Finish with some good stretching. Sarah W x

  The link at the bottom explain’s what it is and gives three example workouts to try and improve your speed/cadence.

I like the downhill sprints (a gentle slope for example the cycle path to the left of the pont y werin bridge on the way back to Tesco – or use the bottom half of a hill e.g Andrew road, anywhere near you that is safe!

Start off with your warm up ( onced warm you could work out your own cadence – count how many times a foot lands in 30secs X 2 for total) and then an easy run for roughly 20 mins, then 5 downhill sprints with either a walk or very gentle jog back to the start.

On the downhill sprints, try to be relaxed and go with the slope and not make your strides bigger but more of them.

Hope that makes sense, enjoy and hope it’s not too long before we are back together running   Lynne x

https://www.runnersworld.com/…/why-cadence-matters-for…/