| A |
5—10 minutes jogging to warm up
Stretching
20 minutes fast paced running (you should be running at a pace where you cannot maintain a conversation and you should feel fatigued at the end of this run)
5—10 minutes to warm down
Stretching
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| B |
5—10 minutes jogging to warm up Stretching
30 minutes steady run at conversational pace, to include 10 bursts of short fast sprints over distances from 10 to 50 metres, and 5 bursts of fast running over distances from 150—250 metres
5—10 minutes jogging to warm down
Stretching
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| C |
5—10 minutes jogging to warm up
Stretching
3 minutes hard running - but at a pace you can maintain for 3 minutes
3 minutes slow jogging
Repeat hard running and slow jogging 3 times but on the last time slow jog for 5—10 minutes to warm down
Stretching
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| D |
5—10 minutes jogging to warm up
Stretching
60 seconds burst (80% max. speed) followed by 60 seconds jogging
30 seconds burst (90% max. speed) followed by 90 seconds jogging
10 seconds burst at full sprinting speed, followed by 50 seconds jogging
Repeat this sequence twice
10 minutes jogging
Stretching
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| E |
5—10 minutes jogging to warm up
Stretching
Interval Training
Run these distances as fast as you can
-
50 metres (20 seconds rest)
-
100 metres (30 seconds rest)
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150 metres (40 seconds rest)
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200 metres (60 seconds rest)
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150 metres (40 seconds rest)
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100 metres (30 seconds rest)
-
50 metres (20 seconds rest)
5 minutes slow jogging
Repeat sequence
Stretching
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| F |
5—10 minutes jogging to warm up
Stretching
Sprinting
-
10 metres sprint, slow down to walk 10 metres,
-
20 metres sprint, walk slowly back to your starting point
-
Repeat x 10
5 - 10 minutes jogging to warm down
Stretching
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| G |
Use session E from the standard fitness programme but repeat for 15 laps.
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