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RunFit Essex - Experienced, Qualified and Insured UK Athletics Running Coaches

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Maitenence training sessions:


During these challenging times with the Coronvirus, keeping fit is importance for both our physical and mental well being. This training plan is not about that new 5k Pb - and that's intentional! It is all about fitness management since training too hard can adversly affect our immune system leaving us vulnerable to viruses including Covid-19.


So this plan is all about maintaining fitness levels for all abilities, keeping us all healthy and motivated for the long term. When we can all race again and complete our weekly parkruns again (hopefully in the non too distance future) a good constructive training base over the coming weeks can then be finely tuned to that race/parkrun PB many of you crave. Please ensure you have warmed up sufficienty for each session.


Important: Please regress this plan if necessary, if you are used to running 15-20km per week then keep that going and regress schedule as necessary. Please run from your place of residence as recomended by the government and enjoy your one outside physical activity per day.


We are here to help you so please do contact us should you have any questions (info@runfitessex.co.uk) The very best of luck!


Your RunFit Essex Team



Key: Easy Run = talking pace, Steady Run = Slightly faster than easy pace, Tempo = talking is uncomfortable (slower than parkrun pace), Intervals = probably unable to talk

WEEK 

MONDAY

TUESDAY - INTERVALS

WEDNESDAY

THURSDAY - TEMPO

FRIDAY

SATURDAY

SUNDAY

Week 1, April 6 

 5 km easy run

5-8 x 90sec fast with 1 min recovery between each repetition

REST / WALK

30 min run:  

5 min easy

10min tempo x 2 

5 min easy

REST / WALK

 5 km


30-60 min easy run

Week 2, April 13

5 km easy run

     4-8 x 3mins fast with 1 min - 90 sec recovery between each repetition

REST / WALK

30 min tempo: 5min easy, 10min tempo x 2

REST / WALK

5 km

35-60 min easy run

Week 3, April 20

5 km easy run

6-10 x 40sec quite fast with 90sec walk recovery between each repetition

     REST / WALK

   35-45 min run:         10min easy,          20-30min tempo,    5 min easy,        

     REST / WALK

5 km Steady pace

35-65 min easy run

Week 4, April 27

5 km easy run

3-6 x 3 mins fast with 90seconds recovery between each repetition. 

REST / WALK

35 min tempo:      10 min easy, 15min tempo, 5min easy, 5min tempo 

Rest or easy 30min run

REST 

5 km Time trial Good Luck! 

Week 5, May 4

 30min easy run or Walk

6-10 x 2min, 90sec walk recovery between each repetition

Rest / Walk

20-40 min tempo: 

Rest / walk

5km steady run

30-60 min easy run

Week 6, May 11

5 km easy run

3-6 x 1km reps with 2 min recovery between each repetition

Rest / Walk

40 min tempo: 10min easy,           20min tempo,      10min easy

Rest / Walk

5km steady run

35-60 min easy run

Week 7, May 18

30-40min easy run

6-12 x 90sec with 1min -2min recovery between each repetition

Rest / Walk

25-45 min tempo (dont forget warm up first)

Rest / Walk

5km steady run

40-75 min long easy run

Week 8, May 25

5 km easy

4-6 x 3min at race pace with 2 min recovery 


Rest / Walk

30 min tempo: 5min easy, 20min tempo, 5 min easy

Rest or 30-40min easy run

Rest

5 km Time Trial GOOD LUCK! 

RUNNING TECHNIQUE 


Just a little reminder...


It is easy to forget about your running technique so here is a little reminder of what to focus on - or to keep focusing on.


1. Head
Keep your head up and look far ahead, (no need to look at your your feet). This will help keep your airways open.



2. Hands 
Hold a pretend crisp between your thumb and your finger (that you don't want to crush). This will help relax your shoulders.



3. Hips 
Keep your hips high and facing forward. Imagine your trunk is a bucket of water which you need to keep still and not spill out (no tilting forwards or backwards).



4. Shoulders, neck, face
Keep shoulders, neck and face relaxed. Try smiling when you run and you will send positive messages to your brain (plus making people you meet smile for sure!)



5. Arms 
Keep a 90 degree angle and drive your elbow back. Avoid crossing your arms at the front of your body (this will cause a twisting movement in hips and knees).


6. Feet


Aim to land each step beneath the knee. Landing with your foot far ahead of you is like putting the breaks on and you will overload your ankles, knees, hips and lower back.

Core exercises


SQUATS

HOW TO DO IT:

Squat down as if you are about to sit down on a chair, but before touching the seat, come back up to standing. Make sure your knees and your toes are pointing in the same direction and keep the knees soft. Keep your back fairly straight and avoid leaning forward too much.

 


LUNGES

HOW TO DO IT:

Make sure your front knee is behind the front toe when you do the lunge. Keep your back straight and dip down the back knee towards the floor.



SINGLE LEG SQUAT

HOW TO DO IT:

Keep your hips aligned all the time. Squat down in a single leg position making sure the knee follow the toes al the time. Come back up keeping the knee soft. Repeat on both legs.

 


HIP BRIDGE RAISE

HOW TO DO IT:

Squeezing your bum cheeks from before lifting your bum off the floor all the way up until you reached the hip bridge position. From there, you can straighten out one leg (keeping the knees aligned), hold if for a few seconds before returning back to starting position. Repeat and straighten out the other leg.



PLANK HOLD

HOW TO DO IT:

Make sure you keep a straight line with your back, not letting your hips drop or be too high up. Keep your tummy tight and breath throughout.

 


 

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