Virtual Run Schedule for the next 8 Weeks

Starting with tonight’s session please see below the schedule for the next 8 weeks of Virtual Runs and some guidance on safety

Wednesday sessions are longer repetition sessions.  Juniors please run with an adult as it is in the evening.  7pm – 8pm

Saturday sessions are shorter repetition sessions.  These are done during the morning 08:30am – 09:30

Juniors and seniors are welcome to do both sessions. The idea of these sessions is to build pace judgement whilst developing endurance and speed.

General guidance – try to find a safe environment to do these sessions.  Wednesday evenings will obviously be dark so choose a route that has a good running surface, is well lit and doesn’t have too many roads to cross.  If you are crossing the road, please don’t try to continue the set whilst your crossing the road – be safe and cross the road properly then continue with the session.  Take your headphones off until you have crossed.  If you feel too tired or the duration of the repetition is too long, for you just do what you can and then walk or jog until you feel you can continue or simply just stop and do a good stretch. 

Top tips for running in the winter 

• If it is really cold try to have leggings or running tights on.  Cold muscles can easily get a strain so keeping the legs warmer will make a big difference to how you run.
• Wear a buff over your mouth for the first 10 – 15 minutes.  This helps warm up the airways and stops the runners cough from having irritated airways.  You don’t want to be coughing at the moment!
• Make sure you do a steady and progressive warm up so that you are thoroughly prepared, and the muscles are warm.
• Wear a light or high vis top. 
• Always tell someone where you are running. 

Wednesday 6^th January – Longer session – Warm up 10 minutes jogging, followed by Warm up drills consisting of 3 sets of: 15 secs high knees, Heel kicks, skipping leg forward stretch, high skipping, side to side both sides, followed by 4 X 15 second accelerations 15 secs rest.  Main set is 5 X 5 minutes with 2-minute walk/jog recovery, 5-minute cool down jog.

Saturday 9^th January – Warm up 10 minutes jogging, followed by Warm up drills consisting of 3 sets of: 15 secs high knees, Heel kicks, skipping leg forward stretch, high skipping, side to side both sides, followed by 4 X 15 second accelerations 15 secs rest.  Main set 2 X 5 X 2 minutes with 1-minute walk / jog recovery 5 minutes easy between sets, 5 minutes cool down jog.

Wednesday 13^th January – Warm up 10 minutes jogging, followed by Warm up drills consisting of 3 sets of: 15 secs high knees, Heel kicks, skipping leg forward stretch, high skipping, side to side both sides, followed by 4 X 15 second accelerations 15 secs rest.  Main set is 5 X 5 minutes with 1 -minute walk/jog recovery, 5-minute cool down jog.

Saturday 16^th January – Warm up 10 minutes jogging, followed by Warm up drills consisting of 3 sets of: 15 secs high knees, Heel kicks, skipping leg forward stretch, high skipping, side to side both sides, followed by 4 X 15 second accelerations 15 secs rest.  Main set 2 X 6 X 2 minutes with 1-minute walk / jog recovery 5 minutes easy between sets, 5 minutes cool down jog.

Wednesday 20^th January – Warm up 10 minutes jogging, followed by Warm up drills consisting of 3 sets of: 15 secs high knees, Heel kicks, skipping leg forward stretch, high skipping, side to side both sides, followed by 4 X 15 second accelerations 15 secs rest.  Main set 4 X 6 minutes building in speed each repetition (1^st rep 80% effort, 2^nd rep 85% effort, 3^rd rep as hard as you can), 90 secs recovery between each rep, 5 mins cool down.

Saturday 23^rd January – Warm up 10 minutes jogging, followed by Warm up drills consisting of 3 sets of: 15 secs high knees, Heel kicks, skipping leg forward stretch, high skipping, side to side both sides, followed by 4 X 15 second accelerations 15 secs rest.  Main set 10 X 1-minute hard 1-minute walk / jog recovery, 10 X 30 secs fast 30 secs easy, 5 mins easy jog between sets 5 minutes cool down jog.

Wednesday 27^th January – Warm up 10 minutes jogging, followed by Warm up drills consisting of 3 sets of: 15 secs high knees, Heel kicks, skipping leg forward stretch, high skipping, side to side both sides, followed by 4 X 15 second accelerations 15 secs rest.  Main set 4 X 6 minutes (reps 1 & 3 at 85% effort, reps 2 & 4 flat out) 90 seconds recovery between each rep.

Saturday 30^th January – Warm up 10 minutes jogging, followed by Warm up drills consisting of 3 sets of: 15 secs high knees, Heel kicks, skipping leg forward stretch, high skipping, side to side both sides, followed by 4 X 15 second accelerations 15 secs rest.  Main set 3 sets of 4 mins 90 secs recovery, 3 mins 60 secs recovery, 1.5 minutes 30 secs recovery.

Wednesday 3^rd February – Warm up 10 minutes jogging, followed by Warm up drills consisting of 3 sets of: 15 secs high knees, Heel kicks, skipping leg forward stretch, high skipping, side to side both sides, followed by 4 X 15 second accelerations 15 secs rest.  Main set 7 mins 90 secs recovery, 6 mins 90 secs recovery, 4 mins 60 secs recovery, 2 X 3 mins 60 / 30 secs recovery, 2 X 1.5 mins 30 secs recovery.

Saturday 6^th February – Warm up 10 minutes jogging, followed by Warm up drills consisting of 3 sets of: 15 secs high knees, Heel kicks, skipping leg forward stretch, high skipping, side to side both sides, followed by 4 X 15 second accelerations 15 secs rest.  Main set – Time Trial – run 5KM as fast as you can record your time and post your results.

Wednesday 10^th February – Warm up 10 minutes jogging, followed by Warm up drills consisting of 3 sets of: 15 secs high knees, Heel kicks, skipping leg forward stretch, high skipping, side to side both sides, followed by 4 X 15 second accelerations 15 secs rest.  Main set – 3 sets of (6 minutes, 90 secs recovery at 10K pace, 3 minutes, 90 secs recovery at max effort).

Saturday 13^th February – Warm up 10 minutes jogging, followed by Warm up drills consisting of 3 sets of: 15 secs high knees, Heel kicks, skipping leg forward stretch, high skipping, side to side both sides, followed by 4 X 15 second accelerations 15 secs rest.  Main set 4 sets of 3 X 90 secs as 1^st effort 80%, 2^nd effort 85%, 3^rd effort 92%, 30 secs rest between each effort, 60 secs between sets.

Wednesday 17^th February – Warm up 10 minutes jogging, followed by Warm up drills consisting of 3 sets of: 15 secs high knees, Heel kicks, skipping leg forward stretch, high skipping, side to side both sides, followed by 4 X 15 second accelerations 15 secs rest.  Main set – 2 sets of (4 X 3.5 mins at 10K pace 60 secs recovery) 2 mins easy jog between sets.

Saturday 20^th February – Warm up 10 minutes jogging, followed by Warm up drills consisting of 3 sets of: 15 secs high knees, Heel kicks, skipping leg forward stretch, high skipping, side to side both sides, followed by 4 X 15 second accelerations 15 secs rest.  Main set – 2 sets of 3 X 3 mins as 10K pace, 5K pace, 10K pace 60 secs recovery between each 3 mins, 75 seconds recovery between sets.

Wednesday 24^th February – Warm up 10 minutes jogging, followed by Warm up drills consisting of 3 sets of: 15 secs high knees, Heel kicks, skipping leg forward stretch, high skipping, side to side both sides, followed by 4 X 15 second accelerations 15 secs rest.  Main set 10 mins at 85%, 5 minutes at 80%, 10 mins at 92%

Saturday 27^th February – Warm up 10 minutes jogging, followed by Warm up drills consisting of 3 sets of: 15 secs high knees, Heel kicks, skipping leg forward stretch, high skipping, side to side both sides, followed by 4 X 15 second accelerations 15 secs rest.  Main set 4 X 4.5 minutes as 1.5 mins at 10K pace, 1.5 mins at 5K pace, 1.5 mins at 3K pace 90 secs recovery between sets.