21pts | 800×2 400×3 200×3
23pts | 4-3-2-1-1-2-3-4 Mins
23pts | 7-5-4-3-2-1 Mins
5pts | 10 Sec Hill Sprints
So we have three energy systems that we can use as runners. The most under used is the alactic energy system. The reason for this that most of us are endurance runners not sprinters. The alactic energy system is designed to provide immediate energy for activities lasting up to 10 seconds. That’s why we only […]
16pts | 7 x 300 Metres
15pts | 10 x 200 Metres
10pts | 8 x 200 Metres
17pts | 12 x 200
As a coach I am a big fan of doing shorter distance interval training. Reps like 200 metres or 400 metres allow us to run at a pace that we just can’t achieve over the longer reps. If we want to improve our pace across distances like 5k, then at some stage in training we […]
18pts | 20 x 30 Second Intervals
20pts | Club Intervals
20pts | 16 x 200
20pts | 8 x 400
22pts | 6 x 400s & 200s
24pts | 10 x 400
24pts | 20 x 1 Minute Reps
24pts | 20 x 200
24pts | 10 x 2 Mins
25pts | 7 x 400s & 200s
27pts | 10 x 3 Mins (10k)
28pts | 12 x 400
28pts | 8 x 400s & 200s
28pts | 24 x 200 Metres
33pts | 10 x 400s & 200s
As a running coach I am a big fan of the shorter reps. When I first started my own training plans my focus was always on 5k pace. Sessions like 5 x 1km or 6 x 4 Mins. The problem was, because I was always running around my current 5k speed, I found it difficult […]
35pts | 16 x 400