Training Tips

Some interval sessions that could help with your speed should you be targeting that!

Feel free to send any training tips to rightonrunning@gmail.com and I'll post them here

30/30's and timed 500's

800m warm up + drills

15 x 30 seconds fast with 30 seconds walk recovery

This is usually done on the coaches whistle. The target is to get as close to the 200m point as possible on the first 30 second fast run and then maintain that same distance over the following 14 x 30 second bursts.

Then

3 x 500m at 3k pace (2 to 3 minutes recovery between each)

Target to hit the same pace for each of the 500 metres

Lactic Burners and 500's

800m warm up + drills

200m lactic burners x 2

For these you run 200m steady, then 100m fast then 100m faster and start again, no recovery apart from the steady running element.

Then

8 x 500m at 5k pace (100m walk recovery between each)

Kenyan 600’s

Basically this is a session based around 8 x 600m runs with approximately 3 minutes rest between each to bring your heart rate back to normal. The principle is to build lactic acid in your legs but also to learn about pacing. The runs were structured as follows

800m warm up + drills

200m steady, 400m fast x 2

300m steady 300m fast x 2

400m steady 200m flat out x 2

600m x 2

So as you can see, each of the sets of 600m runs are slightly different to make you think about what pace your steady or fast section would need to be as the target is to hit the same run time for each of the eight 600m runs.

Flat Top Pyramid

800m warm up then

400m, 800m, 1000m, 1000m, 800m, 400m with 200m jog recoveries

Aim to keep steady pace for each interval