Experienced Runner
Preparation Program

Session 1 Fartlek
This session involves continuous running, with periods of high effort alternated with periods of lower intensity/recovery.

1. 5-7 minute easy jog

2. Warm up drills (see video in resources)

3. 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, 5:30-5:45/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

Session 3 Intervals

This session involves intervals of very high intensity combined with periods of passive rest (standing still). Unlike fartlek, the running is not continuous.

1. 5-7 minute easy jog

2. Warm up drills (see video in resources)

3. 3 x 4 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 1 Fartlek
This session involves continuous running, with periods of high effort alternated with periods of lower intensity/recovery.

1. 5-7 minute easy jog

2. Warm up drills (see video in resources)

3. 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: 20-25 minutes

Session 3 Intervals

This session involves intervals of very high intensity combined with periods of passive rest (standing still). Unlike fartlek, the running is not continuous.

1. 5-7 minute easy jog

2. Warm up drills (see video in resources)

3. 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 1 Fartlek and Speed
This session involves continuous running, with periods of high effort alternated with periods of lower intensity/recovery. As part of the warm up, complete 3 sprint efforts.

1. 5-7 minute easy jog

2. Warm up drills (see video in resources)

3. 3 x 50m sprint efforts - complete no faster than 80% of your maximum sprinting speed.
   3 minute rest between sprints

4. 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 Intervals

This session involves intervals of very high intensity combined with periods of passive rest (standing still). Unlike fartlek, the running is not continuous.

1. 5-7 minute easy jog

2. Warm up drills (see video in resources)

3. Complete the following interval efforts:
   4 mins / 3 mins / 4 mins / 3 mins recovery is half the duration of the completed effort
   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 3 Steady Run

Intensity: 2/5 - a slow jog at a comfortable pace. Aim for a steady, consistent pace across the entire run

Target: 25-30 minutes - progress the duration as you feel comfortable. The aim of this session is to gradually run for longer but not faster.

Session 1 Fartlek and Speed
This session involves continuous running, with periods of high effort alternated with periods of lower intensity/recovery. As part of the warm up, complete 3 sprint efforts.

1. 5-7 minute easy jog

2. Warm up drills (see video in resources)

3. 3 x 50m sprint efforts - complete no faster than 85% of your maximum sprinting speed.
   3 minute rest between sprints

4. 20 second effort /  40 second recovery repeat 6 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 Intervals

This session involves intervals of very high intensity combined with periods of passive rest (standing still). Unlike fartlek, the running is not continuous.

1. 5-7 minute easy jog

2. Warm up drills (see video in resources)

3. 4 x 4 minute efforts 2 minute passive recovery (standing still)
   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 3 Steady Run

Intensity: 2/5 - a slow jog at a comfortable pace. Aim for a steady, consistent pace across the entire run

Target: 30 minutes - progress the duration as you feel comfortable. The aim of this session is to gradually run for longer but not faster.

Session 1 Fartlek and Speed
This session involves continuous running, with periods of high effort alternated with periods of lower intensity/recovery. As part of the warm up, complete 3 sprint efforts.

1. 5-7 minute easy jog

2. Warm up drills (see video in resources)

3. 3 x 50m sprint efforts - complete no faster than 90% of your maximum sprinting speed.
   3 minute rest between sprints

4. 30 second effort /  30 second recovery repeat 6 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 Intervals

This session involves intervals of very high intensity combined with periods of passive rest (standing still). Unlike fartlek, the running is not continuous.

1. 5-7 minute easy jog

2. Warm up drills (see video in resources)

3. 5 x 3 minute efforts 90 second passive recovery (standing still)
   Intensity: 4/5 - a solid effort, faster than a jog but below maximum effort. For those with GPS, 4:00-4:20/km pace

Session 3 Steady Run

Intensity: 2/5 - a slow jog at a comfortable pace. Aim for a steady, consistent pace across the entire run

Target: 30-35 minutes - progress the duration as you feel comfortable. The aim of this session is to gradually run for longer but not faster.

Session 1 Fartlek and Speed
This session involves continuous running, with periods of high effort alternated with periods of lower intensity/recovery. As part of the warm up, complete 3 sprint efforts.

1. 5-7 minute easy jog

2. Warm up drills (see video in resources)

3. 4 x 50m sprint efforts at 95% of your maximum sprinting speed.
   3 minute rest between sprints

4. 40 second effort /  20 second recovery repeat 6 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 Interval Pyramid

This is an interval session as per previous weeks, but with changing effort duration. 

1. 5-7 minute easy jog

2. Warm up drills (see video in resources)

3. 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)
   Complete twice with a 3 minute rest between sets
   
   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 3 Steady Run

Intensity: 2/5 - a slow jog at a comfortable pace. Aim for a steady, consistent pace across the entire run

Target: 35-40 minutes - progress the duration as you feel comfortable. The aim of this session is to gradually run for longer but not faster.