January, a time full of good intentions to kick off that running year well! But time can be restricted so this session is light and tight and can be slotted in regularly (monthly) as a benchmark of your running fitness.
The basic session can be all over in 30 minutes including the warm up and cool down!
To make the session the fairest, I like to run the main part along the flatest route I can – Broad Lane is a great road to use.However, it can easily be run on an undulating route. If you want to make it easier (or tougher depending on which direction you pick) you could run it on the Greenway!
The Session!
Warm Up – 5 minutes
Walk / run and slowly build up the pace. Use this time to run to get to your start point.
Main
- Run 10 minutes hard away from your start point RPE* 7 – 9
- 1 minute rest and recover. You are allowed to stand and gasp – just make sure you are at the end point after 1 minute.
- Run 9 minutes harder back to the start. RPE 8 – 10 – you are aiming for a faster run back.
Cool Down – 5 minutes
Enjoy a gentle run back home, gently slowing your pace as you return home.
Adaptions
The joy of this session is it is easy to modify if you have more time!
Make it reps (either time based or distance based…)
E.g.Run 1 mile out…1 minute rest run back quicker
Repeat 3 times. When you don’t quite go as far or make it back in the reduced time that is the signal to stop!
The aim is always to rub a negative split… Running that second part faster than the first, saving a little bit for a sprint finish.