Run Alone Week Beginning 11th January

Posting a suggested tempo session this week with the alternative of a hill climb set. Please be very aware of the current Level 5 Covid restrictions. Do not organize to go as a group please try do do these sessions alone or at most with someone with whom you are already cohabiting. Things are really serious and we do not in anyway want to contribute to the further spread of the virus. Try to stay within 5km of home.

Session 1 Tempo

10-15 minute warm up, try to incorporate some strides before setting into the main set

4 x 4 minutes at tempo with 2 minute easy recovery jog

3 x 2 minutes at tempo with 1 minute easy recovery jog

Easy cool down

Session 2 Hill Repetitions

Find a hill that is not too steep within your 5km radius, a good one is the one at Rose Hill Upper, across the river from the Mardyke track, here. This hill is about 330m from the bottom to the big gates on the right hand side

Good warm up prior to the hill reps

8 x 330m with easy jog back to the bottom as recovery

easy cool down after the reps