Helping you during Lockdown
Route Suggestions by Bron
- The Old Railway Track from Cosmeston to Penarth town centre (1 mile)
- Redlands Road (near back of St cyres) to Porsche Garage on Penarth Rd (1 mile)
- Tesco Cogan to Zig Zag Path (x2) (1 Mile)
- Penarth Recreational Ground (Old Pens or Penarth Rugby club ground) x3 loops around field ( approx 1 mile)
- Cosmeston café to the Captains Wife to Crazy Golf Course on Cliff Top
- The Crazy Golf course to Lavernock
- Redlands RD to Dinas Powys Common ( approximately 3 Miles), via Cardiff RD, Flat route apart from those Dinas Hills.
- Redlands RD – Penarth Marina to Penarth Seafront (approx 4 miles)
- Llandough Hospital hill to Cardiff City stadium – back up Penarth RD (6 miles).
- Dinas Road- Back of Cosmeston – circuit of Cosmeston (3 miles).
- Penarth RD-cross road- turn right on to Ely Trail – Grangemoor – Cardiff bay Retail park and return to Terra Nova Tesco via Pont y Werin Bridge (2 miles)
- Cardiff Bay Barrage – Across the Bay- Back over fly over – Back to Terra Nova Way (6miles)
- Cosmeston- run to the spar opposite Funeral Home- keep running straight- turn right- The Crazy golf course. (5 miles)
- Cosmeston Park Run route (3miles)
- Tesco Terra nova way – past Oystercatcher- up zig zag- head towards town centre, go down beach hill, Penarth Pier, run along the esplanade, up yacht club hill, keep running straight past the old sailors cottages, old watchhouse, keep heading straight until you run past the old railway line, keep going straight. (5 miles).
- Tesco Terra nova to Steep St – hill practice
- Redlands RD, Cardiff RD, CROSS PAST MERRIER HARRIER, Run straight past Porsche Garage, arrive on Penarth RD, Past Grangetown Station, Riverside, Cardiff Bay trail, Continue to yacht club, arrive at flyover, back of Morrisons, International Pool, Across Pont Y Werin Bridge… (7miles)
- Cosmeston to Sully rugby club- nice and flat ☺
- Ely Trail
- Penarth Library, town centre, Albert Rd, Down Custom house hill, through marina flats, past tesco cogan, up hill cross, Barons Court, straight ahead, End of Penarth RD, Turn Left via Cardiff City Stadium, keep going straight, until you arrive at end of the rd, turn right, underneath bridge, past Ninian Park Station, turn right, through canton, keep going straight, arrive at Cardiff Castle, Bute park, sapphire gardens run back through cardiff outdoor market, millennium stadium, back of Cardiff central station, Cardiff Bay trail, custom house hill, Penarth town centre, arrive back at Penarth Library. (9miles).
- Intervals- Cliff Hill using lamp posts, they are numbered which may help count how many you have done.
- For a more intense version of this, run halfway up Cliff Hill then run up yacht club hill, do five reps of this.
Fartlek: Swedish for "speed play"
https://www.trainingpeaks.com/blog/fartlek-workout-101/
Link from Runner's World : The 5-Minute Pre-run Warm-up That Helps Ease Soreness
Link from Runner's World : The Complete Guide to Stretching for Runners
Link for a Drill session which is for good form:
Side-to-Side Skip, Carioca, or Grapevine, A-Skip, B-Skip, Butt Kicks, High Knees, Straight Leg Run, Ankling
https://www.trainingpeaks.com/blog/drills-for-proper-running-form
Link to a Joe Wicks HIIT workout on You Tube you can do indoors when it's too icy outside.
Cold Weather: Warming up indoors
Your own Home Gym
Walk or run up and down stairs for 1 min, do press-ups for 15 secs, walk for 1 min, do crunches for 30 secs, walk for 1 min, lift hand weights (could be small fruit or veg tins) for 30 secs, walk 1 min. Repeat the circuit as time allows
Stretching
Fartlek
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
Faster Cadence
The link at the bottom explain’s what it is and gives three example workouts to try and improve your speed/cadence.
Hill repeats
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!
Intervals
HIIT Running Session
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 all include a warm up run before moving onto the task itself. The Hill session is particular interesting as it’s a good way to tackle hills! Don’t forget to include some dynamic stretches too.
Long Repeats
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,
Progression Run
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.
Pyramid
Speed Laps
Speed work helps you build up your speed and endurance.
Surge
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Some Dynamic stretches
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.
Your Title Goes Here
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Monday 18th January: Fartlek
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
Speed & Endurance
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
Tuesday 19th January: Speed Laps
Wednesday 20th January: LSD
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.
Thursday 21st January: Short Hill Repeats
Hill Repeats
14th January 2021 Drills
Link for a Drill session which is for good form:
Side-to-Side Skip,
Carioca, or Grapevine
A-Skip
B-Skip
Butt Kicks
High Knees
Straight Leg Run
Ankling
https://www.trainingpeaks.com/blog/drills-for-proper-running-form/
Donna x
Monday 11th January 2021. Speed & Endurance
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
11th January 2021 Long Repeats
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
Tuesday 12th January 2021 Progression Run
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
Wednesdaya 13th January 2021 Intervals
HIIT Running Session
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 all include a warm up run before moving onto the task itself. The Hill session is particular interesting as it’s a good way to tackle hills! Don’t forget to include some dynamic stretches too.
This page also has a link to dynamic warm up stretches which are worth having a look at
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.
https://www.youtube.com/watch?v=8ortypveAL0
If you fancy a change – or want to add an indoor session to your weekly programme then check out Jo Wicks on You Tube. I’ve had a go at this session attached which was a really good HIIT workout. It’s good to mix things up a bit too
Jeanette x
Monday 4th Jan 2021 Faster Cadence
The link at the bottom explain’s what it is and gives three example workouts to try and improve your speed/cadence.
Lynne x