Run Alone Week Beginning 18th January

Apologies for the slightly late post this week, busy times! Hope everybody is managing to get some training in under the current restrictions. Offer similar sessions to last week, option of either a tempo run or a hill session. When picking a hill (within your 5km radius), try to pick one that is not too steep. This is not to make the session easier but the hill should not drastically alter your running style. If the hill is too steep you will run entirely differently to how you would run on the flat.

Hill Session

Easy 10 minute warm up, incorporate some flat strides at the end

8 x circa 300m with the down hill as the recovery

10-15 minute easy cool down

Tempo Session

Easy 10 minute warm up

6 x strides

3 x 6 minutes at tempo with 3 minute easy recovery jog

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

10-15 minutes easy cool down

Remember to follow the COVID 19 guidelines, run alone unless already cohabiting with your run partner(s), stay within 5km radius of where you live. Be very aware of other space users, give people plenty of room when you meet/overtake others. If running in the evening or early morning wear reflective clothing or lights.

If you are looking for a bit of variation why not try a 5km time trial, many of you may be within reaching distance of the Ballincollig Park or the Glen Park Park Run locations. Stay safe.