26.10.15

Running || Get Back On Track

There's less than 100 days till The London Winter Run, people! I don't know about you, but I am just a little bit out of running shape!


A couple weeks ago I went along to a treadmill masterclass at Nuffield Health City and I thought I would share the workout with you to help us all get back on track and ready for race day on 31st January 2016.


...and don't forget to stretch!!


Other examples of running intervals specific to 10k training include: 

Beginner - 6-8 x 200m Rest 2:00 between sets
Intermediate - 8-10 x 200m Rest 2:00 between sets

Beginner - 2-3 x 800m Rest 3:00 between sets
Intermediate - 4-5 x 800m Rest 2:30 between sets

Beginner - 8-10 x 200m Rest 2:00 between sets
Intermediate - 5-6 x 300m Rest 2:00 between sets

Beginner - 3-4 x 800m Rest 3:00 between sets
Intermediate - 4-5 x 800m 600m active recovery

Beginner - 3 x 1000m Rest 3:30 between sets
Intermediate - 4 x 1000 Rest 3:00 between sets

You should be able to maintain the same relative pace for each of these intervals.

Train to avoid pacing errors; gain an understanding of what paces you can hold for different distances (4, 5 & 6 miles). Tempo and time trials runs should be used as tools to gain understanding of the paces you can maintain at particular distances beyond 5k. Achieving this will enable you to gain an idea of a sensible starting pace when you run your 10km race.

If you've not entered yet, I have an exclusive discount for you! Use code SIMPELLE to get yourself £3 off entry (for London, Manchester or Liverpool)!


See you at the start line?! 

Elle :) 

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2 comments:

  1. I'm gearing up for a 5k at Christmas and my running shape is terrible. Thanks for this! Will definitely give it a go. x

    ReplyDelete
    Replies
    1. Let me know how you get on!! Hopefully se you (again) soon xoxo

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