A couple of suggestions for a session this week depending the type of terrain you have available local to where you are living. Remember the CTC is advocating strict adherence to staying within 2km of home. Run alone or with some with whom you are already confined. Be very aware of other street or road users, having sweaty runners go past can be intimidating in our current situation. Give others 2M space, if necessary stop to allow people past. Carry a tissue to avoid spitting or snot rockets.
So the 2 suggestions are 1) a standard tempo session as we have been doing since October or 2) alternatively if you have a reasonable hill close by, a hill session. Given we are in Cork most of us have a hill outside the front door. A reasonable hill would be about 300M long and not too steep. The incline should be not too steep, such that you can run up it without drastically altering your running action.
Standard Session
Easy warm up for about 10-15 minutes
6 x strides
10 minutes at tempo with 3 minute easy recovery jog
7 minutes at tempo with 3 minute easy recovery jog
5 minutes at tempo with 2 minute easy recovery jog
3 minutes at tempo
At least 5 minutes easy recovery/cooldown
Hill Session
15 minute easy warm up
10 x 300 metre tempo hill climbs
Easy run back to bottom as reccovery
10 minute easy cool down