In this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we continue with our 5k specific block of training, in the continued expectation/hope that we can race soon, with a little bit of chat about a race I did myself at the weekend.

This is similar, but is a build on what we did last week - 3 x (600m, 400m, 600m at 5k pace off 40 seconds rest), with 3-4 minutes rest in between each set. If you are running to time and not distance (as I do in this session) then it's 2 mins 15s for the 600s and 90s for the 400s.

If that's all too hard - just run-a-long.

Warm up starts at 11 minutes

Session starts at c.21 minutes

Have fun!

Steve

Hosted on Acast. See acast.com/privacy for more information.

In this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we continue with our 5k specific block of training, in the continued expectation/hope that we can race soon - I also cover Parkrun's recent announcement and what this means.

This session, perfect for hot conditions is a classic staple of 5k training - 3 sets of 4 x 400m at 5k pace (or 90 seconds whichever comes forst) off 30 seconds rest, with 3-4 minutes rest in between each set. Got it? Good, lift your heels, keep your hips high, throw your elbows back and enjoy the sweat-athon

Warm up starts at 10 minutes

Session starts at c.19 minutes

Have a good session, embrace the heat and eat a bag of crisps (for their salt content and associated hydration properties obvs) afterwards.

Steve

Hosted on Acast. See acast.com/privacy for more information.

Hi - this is a special edition recorded while exploring the Munros of the Scottish Highlands. It's something of a set of reflections about the last 5 months, a little about the London Marathon, running twitter and new chapters. Includes some rants, some sheep and a LOT of wind......did I make it to the top (and back down again)??? Can you even put up with the podcast long enough to find out?

Hope you enjoy it. Here's the pic I took while recording.....

Hosted on Acast. See acast.com/privacy for more information.

In this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we continue with our 5k specific block of training, in the expectation/hope that we can race soon. This session is more fartlek than intervals - you will run for 400m (or 90s) at 5k pace, and then drop down for 1200m (or whatever you manage while I run 1200m) at a steady pace. That's a set, and you'll do 5 sets continuously.

Now, the instruction on the podcast may be a little confusing, so the way to manage this session is to run the 5k paced stuff at your pace for 400m or 90 seconds whichever comes first, and then run the steady section for as long as it takes me - if you're fast you'll go further, if you're slower than me you'll go less far (obviously).

The key to the steady pace is to think of it as an effort level rather than a pace - it should be easier than HM pace/effort, but it is NOT a jog. It should feel comfortable but not so easy you can manage to speak full sentences.

This session all takes place on the enormous beach at Lytham St.Annes......

Warm up starts at 8 minutes

Session starts at c.18 minutes

Have a good session

Steve

Hosted on Acast. See acast.com/privacy for more information.

In this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we continue with our 5k specific block of training, in the expectation/hope that we can race soon. The session builds on last week, with 5 mins of 10k effort followed by 12 x 45s at quicke rthan 5k pace with 60s jog in between each rep, followed by a further 5 mins of 10k effort.

It also features a rant about social media and Garmin.....

Warm up starts at 5 minutes

Session starts at c.12 minutes

Have a good session

Steve

Hosted on Acast. See acast.com/privacy for more information.

In this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we are moving into a 5k specific block of training, in the expectation/hope that the ever easing lockdown measures will grant us the opportunity to race for real (in a socially distanced manner) at some point towards the end of the summer with parkrun. This sessions takes elements of the speed endurance work of recent weeks and adds some purer speed - mixing up longer reps at 10k pace, with shorter reps at quicker than 5k pace.

It also features a slight rant about the guidance/speed of progress/equality in athletics as compared to other sports.

Warm up starts at 15 minutes

Session starts at c.23 minutes.

Oh and I didn't have time for stretches as it was getting dark and the forest was getting scary so I have been clever (??!) and mixed in some stretches from another session, with a bit of chat about how useful they are (in my opinion, not everyone agrees on this).

Enjoy the workout, the start of the sharpening up process!

Steve

Hosted on Acast. See acast.com/privacy for more information.

In this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we are going for an easy run with some core exercises. Laps of Bell Common cricket pitch, this also includes some chat about being kind, the need for face masks and elastic energy - and we were kept company by an engine that just kept on running....

Enjoy the session!

Steve

Hosted on Acast. See acast.com/privacy for more information.

In this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we are building further on last week's speed endurance session with 5, 5 and then, er, 5 mins of running at HM, 10k, and 5k pace respectively, repeated in the same order all off 2 mins recovery. Game on.

Also full of chat about Venn Diagrams and the camping in the Kentish Countryside (try saying that 10 times in a row and see what happens!)

Warm up starts at 6 minutes

Session starts at c.11 minutes.

Steve

Please head to Patreon page here -https://www.patreon.com/themilestonepursuit?fan_landing=true to see how to contribute to the development of this content or sign-up to our ongoing coaching programme Early Milestones.

Hosted on Acast. See acast.com/privacy for more information.

In this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we are going for an easy run with some surges to spice it up a little. Also a little spicy is the chat - which is focused on the issue of doping pitches in sport which is back in the news with Wilson Kipsang's 4 year ban.

Enjoy the session!

Steve

Hosted on Acast. See acast.com/privacy for more information.

In this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we are building on last week's speed endurance session with 6, 5, 4 mins of running, repeated in reverse (4, 5, and finishing with 6 mins) all off 2 mins recovery.

Focus on patience, discipline and courage this week......oh, and I keep saying its Seth Rice, when actually it's Declan Rice....that's age for you......

Recording went awry during the stretches, but thanks to the wonders of modern technology, I've plugged in last week's stretches instead, hence the chat about the heat!

Warm up starts at 8 minutes

Session starts at 13 minutes.

Don't forget to sign up to receive a copy of our newsletter here; http://eepurl.com/dJmSZz

Steve

Please head to Patreon page here -https://www.patreon.com/themilestonepursuit?fan_landing=true to see how to contribute to the development of this content or sign-up to our ongoing coaching programme Early Milestones.

Hosted on Acast. See acast.com/privacy for more information.