Embedded Files
Entry Level
Sessions can be completed on any day and in any order, as long as they are not completed on consecutive days
Week 1 (start here)
Week 1 (start here)
Session 1 Fartlek
This session involves continuous running, with periods of high effort alternated with periods of lower intensity/recovery.
5-7 minute easy jog
Warm up drills (see video in resources)
20 second effort / 40 second recovery repeat 5 times
Complete 3 sets - 2 minute break between sets
Efforts: 4/5 intensity - a solid effort, faster than a jog but below maximum effort. For those with GPS, 4:20-4:40/km pace
Recovery: 2/5 intensity - a slow jog at a comfortable pace. For those with GPS, 5:30-6:00/km pace
Session 2 Steady Run
Intensity: 2/5 - a slow jog at a comfortable pace. Aim for a steady, consistent pace across the entire run
Target: 10-15 minutes
Week 2
Week 2
Session 1 Fartlek Run
This session involves continuous running, with periods of high effort alternated with periods of lower intensity/recovery.
5-7 minute easy jog
Warm up drills (see video in resources)
30 second effort / 30 second recovery repeat 5 times
Complete 3 sets - 2 minute break between sets
Efforts: 4/5 intensity - a solid effort, faster than a jog but below maximum effort. For those with GPS, 4:20-4:40/km pace
Recovery: 2/5 intensity - a slow jog at a comfortable pace. For those with GPS, 5:30-6:00/km pace
Session 2 Steady Run
Intensity: 2/5 - a slow jog at a comfortable pace. Aim for a steady, consistent pace across the entire run
Target: 15 minutes
Week 3
Week 3
Session 1 Fartlek
This session involves continuous running, with periods of high effort alternated with periods of lower intensity/recovery.
5-7 minute easy jog
Warm up drills (see video in resources)
40 second effort / 20 second recovery repeat 5 times
Complete 3 sets - 2 minute break between sets
Efforts: 4/5 intensity - a solid effort, faster than a jog but below maximum effort. For those with GPS, 4:20-4:40/km pace
Recovery: 2/5 intensity - a slow jog at a comfortable pace. For those with GPS, 5:30-6:00/km pace
Session 2 Steady Run
Intensity: 2/5 - a slow jog at a comfortable pace. Aim for a steady, consistent pace across the entire run
Target: 15-20 minutes - progress the duration as you feel comfortable. The aim of this session is to gradually run for longer but not faster.
Week 4
Week 4
Session 1 Intervals
This session involves intervals of very high intensity combined with periods of passive rest (standing still). Unlike fartlek, the running is not continuous.
5-7 minute easy jog
Warm up drills (see video in resources)
4 x 3 minute efforts 2 minute recovery (standing still) between efforts
Intensity: 4/5 - a solid effort, faster than a jog but below maximum effort. For those with GPS, 4:10-4:30/km pace
Session 2 Steady Run
Intensity: 2/5 - a slow jog at a comfortable pace. Aim for a steady, consistent pace across the entire run
Target: 15-25 minutes - progress the duration as you feel comfortable. The aim of this session is to gradually run for longer but not faster.
Week 5
Week 5
Session 1 Intervals
This session involves intervals of very high intensity combined with periods of passive rest (standing still). Unlike fartlek, the running is not continuous.
5-7 minute easy jog
Warm up drills (see video in resources)
3 x 4 minute efforts 3 minute recovery (standing still) between efforts
Intensity: 4/5 - a solid effort, faster than a jog but below maximum effort. For those with GPS, 4:10-4:30/km pace
Session 2 Steady Run
Intensity: 2/5 - a slow jog at a comfortable pace. Aim for a steady, consistent pace across the entire run
Target: 20-25 minutes - progress the duration as you feel comfortable. The aim of this session is to gradually run for longer but not faster.
Week 6
Week 6
Session 1 Interval Pyramid
This is an interval session as per previous weeks, but with changing effort duration.
5-7 minute easy jog
Warm up drills (see video in resources)
Complete a pyramid of the following efforts:
1 min / 2 min / 3 min / 2 min / 1 min Recovery period is half the duration of the completed effort (eg. 90 sec after 3 min effort)
Intensity: 4-5/5 - a very solid effort approaching maximum effort. This should be slightly quicker than your previous interval sessions. For those with GPS, 4:00-4:20/km pace
Session 2 Steady Run
Intensity: 2/5 - a slow jog at a comfortable pace. Aim for a steady, consistent pace across the entire run
Target: 20-30 minutes - progress the duration as you feel comfortable. The aim of this session is to gradually run for longer but not faster.
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