Off-track track session #7

Race against yourself

Here’s another off-track track session for those of us who are not returning to group running quite yet.

Similar to session #2 at the beginning of April.

It’s an off-road or road session.

As well as the cardio training of the running session, there’s an emphasis on form and strength training. These types of exercises are a crucial component of maintaining consistent training, also known as: staying free of injury.

Warm up exercises and drills

This is similar to session #2, and again, some can be done separately from the session. The arabesques should be getting easier now, so add some weights.

Easy jog for 5 mins.

Drills (see videos from week 1 for correct form and instructions).

1. Arabesques, 10 each leg then repeat once (focus on form and balance).

2. Lunge matrix (3mins, 30 secs of very useful warm-up).

3. A-Skip, walking drill x 10mts

4. A-Skip, 20-metres, 20-metres jog, repeat.

5. A-Skip, quick. 20-metres, 20-metres jog, repeat.

6. Run with high knees, 3 x 20m

7. Heel flicks (butt kicks), 3 x 20m

8. Strides: 4 x 30 secs. Easy into an exaggerated, bounding stride, with good form. Jog easy for 20 secs between each rep.

Session

This session can be run to time or distance, it works particularly well if you use a lap or loop that takes about 4 mins to run at 5k pace.

On or off-road, hilly or flat, so run by intensity/feel don’t worry too much about pace.

After warm-up.

Set: 4 mins at 5k pace/effort with 2 min easy jog recovery.

How far? 5 or 6 sets (30 or 36 mins).

If you can find a loop or lap that is about 800m-1k long then use that. If so then try and nail the same time for each lap. If you find it challenging, but just about manageable, to match the times, then you’re on the right pace.

Finish off with 10 mins of easy jogging.