Well done guys! We are now at week 5 of your running plan, the midpoint! Fitness will really kick in and you will feel like you are getting so much more from each session now. You’ve pushed through the initial hard period and are coming out the other side. Now you are fit, you can really start to increase intensity a couple of more notches. We are throwing in strength element this week based purely on body weight circuits for both levels.
Beginner
Session 1 Intervals: This session will be interval based but with a slight difference. Walking recovery will for 45 seconds is now a slow jog for recovery along witht he 1 minute, 15 seconds run. Do these intervals for 30 minutes.
Session 2 Long Run: Again the target here is to run continuously like previous weeks. The distance not the speed is our focus. See how far you can get without having to stop. You are now looking to coverthe full 10k. Note your time as this might be the first time you’ve ever covered this distance so it’s a great achievement.
Session 3 Recovery Run: Again a steady 4km recovery run to help keep the legs moving an extra day and enhance your recovery.
Session 4 Strength & Core: This is a short 20 minute session, maybe even shorter to add in
which will add to a decrease in overall 10km time. A strong body and particularly a strong
core helps maintain posture througha long 10km run.
Perform 4 sets of each exercise with desired reps below. if you are unsure of any of the
exercises, head to Bodybyrne.ie for more details.
Circuit:
1) Body weight squats 10 reps
2) Push ups 10 reps
3) Body weight lunges 10 each leg
4) Plank- hold 30 seconds -1 minute
5) Back extension 10 reps
Intermediate/Advanced
Your week will look like this:
Session 1 Intervals: The interval session this week is again done at a track or somewhere that you can mark out 200m and 400m. For this session we will again do 5 sets of 2x400m followed by 4x200m taking 30 seconds after each run and 3 minutes after each set.
It should look like 400m rest (30 seconds) 400m rest 200m rest 200m rest 200m rest 3 minutes (set 1 complete)
Note all times and see how you compare with last week.
Session 2 Recovery Run: Again a steady 4km recovery run to help keep the legs movin an extra day and enhance recovery.
Session 3 Long Run: With your long run this week look at time. Try run for a little longer than normal if you’ve been doing 12-15km in an hour, stretch it out an extra 2-3km roughly 15 minutes. When it comes to race day doing the 10km will seem a lot easier after adding in these long runs.
Nutrition Tips: Week 5