Introduction

The Schedule

The first thing that may strike you about the programme is that it is based on 3 runs/week. This is formulated on sound science and has been demonstrated to be highly effective. The key to its success is that each session, if executed properly, is challenging and requires a degree of effort and concentration from the runner. The format is simple: 2 blocks of 4 weeks each, with a steadily increasing load.

Key Points

• Warm-up: each session lasts for approximately 1 hour. Though not stated, you should begin the session with a gentle 10 min easy jog and, after the session, warm down similarly.
• The Tuesday runs are interval based and require you to increase your effort during each of the time intervals set out e.g. for 20 x 1 minute, gradually increase your speed/effort within each of these minutes with the aim being to finish the twentieth minute as strongly as you did the first, and all others in between. To achieve this for all your interval runs, it is essential that you recover fully and properly between the intervals. This can best be achieved via an active recovery by means of brisk walking or, preferably, an easy, light jog.

If you follow this 8-week schedule, you can be confident that you can tackle the full 12Km/7.5 mile event safely and well. Additional “padding” runs are not recommended but by all means, do not hesitate to enhance your active recovery on non-running days by indulging in other immensely beneficial but non-load bearing aerobic activities like cycling, swimming, gym circuits, Pilates and many others. The key here is that impact and repetitive load on joints and leg muscles are avoided while core strength and cardiovascular systems will benefit substantially.

Hope you have found this helpful!

Sidpask49@gmail.com

Weeks 1 – 4 from starting training

RPE: Rate of Perceived Exertion – a notional scale from 1 – 10 describing the relative hardness/degree of difficulty of the session based on the physical effort applied. 1 is a gentle stroll whereas 10 is eyeball bursting flatout, as in sprinting – which you won’t be doing!!

FARTLEK (Speed play): Random spells of faster running/increased effort within an overall distance.

Please check with Coaches or Sid sidpask49@gmail.com 07516 479082 for clarification, if required.

Weeks 5-8 from starting training

RPE: Rate of Perceived Exertion – a notional scale from 1 – 10 describing the relative hardness/degree of difficulty of the session based on the physical effort applied. 1 is a gentle stroll whereas 10 is eyeball bursting flatout, as in sprinting – which you won’t be doing!!

FARTLEK (Speed play): Random spells of faster running/increased effort within an overall distance.

Please check with  sidpask49@gmail.com for clarification, if required.