Aim: this session is intended to allow you to practice ‘resisting’ the urge to run too fast initially.

Objectives: we will look at creating a build within the first section of the session and then stabilising your pace in the latter part of the session  

4mins build as 1min each of  easy  RPE 6 > easy/steady RPE 6.5 - 7 > steady RPE 7 - 7.5 > close to race pace RPE 7.5 - 8.5  

+2mins recovery 

4 x 5mins race pace* RPE 8-9 + 1min recovery 

*remember this is YOUR version of race pace and must be sustainable 

Aim: This session will begin to extend your capacity to run (at pace) for longer

Objectives: we will extend the duration of the main intervals and include regular focus ‘builds’ in effort

2 x (13mins run + 3mins recovery) between 2-4mins, again at 5-7mins and then at 8-10 mins build each 30s  from RPE 7 > 9 and hold that race pace/RPE 8.5-9 effort for the remaining 3mins 

The majority of the 13mins is run at RPE 7  

The introduction is around 3mins long, and the session takes around 35mins to complete.  

 Aim: this session is intended to allow you to practice ‘resisting’ the urge to run too fast initially.

Objectives: we will look at creating a build within the first section of the session and then stabilising your pace in the latter part of the session  

6mins build as 1m 30s each of easy  RPE 6 > easy/steady RPE 6.5 - 7 > steady RPE 7 - 7.5 > close to race pace RPE 7.5 - 8.5  

+2-3mins recovery 

Alternating 2 x (4mins / 5mins race pace* RPE 8-9 + 1min recovery)  

*remember this is YOUR version of race pace and must be sustainable 

Aim: This session will begin to extend your capacity to run (at pace) for longer

Objectives: we will extend the duration of the main intervals and include regular focus ‘builds’ in effort 

2 x (12mins run + 3mins recovery) at 3-4mins, again at 6-7mins and then at 9-10 mins build each 15s  from RPE 7 - 9 and hold that race pace/RPE 9 effort for the remaining 2mins 

The majority of the 12mins is run at RPE 7  

The introduction is around 3mins long, and the session takes around 30mins to complete. 

Aim: this session is intended to all you to practice ‘resisting’ the urge to run too fast initially.

Objectives: we will look at creating a build within the first section of the session and then  stabilising your pace in the middle and latter part of the session  

 8mins build as 2mins each of easy  RPE 6 > easy/steady RPE 6.5 - 7 > steady RPE 7 - 7.5 > close to race pace RPE 7.5 - 8.5  

+2mins recovery 

4 x 4mins @ race pace RPE 8 - 9 + 1min recovery

Set 1: 8mins continuous run alternating 1m 15s just under/45s just over your chosen pace 

@2mins recovery 

Set 2: 8mins continuous run as 5mins just under/3mins just over your chosen pace

@2mins recovery

Set 3: 8mins continuous run alternating 2mins 15s just under/1min 45s just over your chosen pace. 

BEST COMPLETED AT A FLAT LOCATION   

Part 2 in our injury series with Jonny from Physio Effect, covering member questions including ITBs, tendonopathy, chronic injury and aging.