Training Sessions

Below are some examples of the kind of training sessions we often do on Tuesday evenings. These sessions could also be adapted and used on an individual basis.

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Fartlek Session Examples

Progression Fartlek

• 10min warm-up jog, dynamic stretching and drills;
• Summary: Two sets of efforts increasing in time length (decreasing in intensity) with equal recovery after efforts:
  • 30sec effort with 30sec recovery jog;
  • 1min effort with 1min recovery jog;
  • 2min effort with 2min recovery jog;
  • 5min effort with 5min recovery jog;
  • Additional 5min recovery jog;
  • Repeat two sets (2 x 4).
• 10min cool down jog and stretch.

Moneghetti Fartlek

• 10min warm-up jog, dynamic stretching and drills;
• Summary: Efforts should start at 5k pace and get faster for as the intervals get shorter:
  • 2 x 90sec effort with 90sec recovery jog;
  • 4 x 60sec effort with 60sec recovery jog;
  • 4 x 30sec effort with 30sec recovery jog;
  • 4 x 15sec effort with 15sec recovery jog.
• 10min cool down jog and stretch.

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Hill Session Examples

2min Hills

• 10min warm-up jog, dynamic stretching and drills;
• Summary: Find a steady, fairly long climb (e.g. Beacon Lough Bank) to do 2min efforts up:
• 2min effort up hill followed by 3min recovery returning to the bottom.
  • Repeat 5-7 times.
• 10min cool down jog and stretch.

Kenyan Hills

• 10min warm-up jog, dynamic stretching and drills;
• Summary: Constant 10min efforts running both up and down a gentle hill (e.g. Valley Drive);
• 10min tempo effort (same intensity going up and down);
  • 3min recovery walk.
  • Repeat 3 times.
• 10min cool down jog and stretch.

Inverted Hill Progression

• 10min warm-up jog, dynamic stretching and drills;
• Summary: Decreasing timed efforts running up a steep hill (e.g. Belle Vue Bank) with recovery jog down;
  • 2 x 2min up with 2min recovery down;
  • 4 x 1.5min up with 1.5min recovery down;
  • 6 x 1min up with 1min recovery down;
  • 8 x 30sec up with 30sec recovery down.
• 10min cool down jog and stretch.

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Pyramid Session Examples

Timed Pyramid

• 10min warm-up jog, dynamic stretching and drills;
• Summary: 1min progression up to 4min and then back down to 1min, with 1min recovery jog:
  • 1min hard, 1min rest;
  • 2min hard, 1min rest;
  • 3min hard, 1min rest;
  • 4min hard, 1min rest;
  • 3min hard, 1min rest;
  • 2min hard, 1min rest;
  • 1min hard, 1min rest.
• 10min cool down jog and stretch.

Double Pyramid

• 10min warm-up jog, dynamic stretching and drills;
• Summary: Two sets of pyramids with a 5min recovery jog between sets.
• Each set 30sec progression up to 2min and then back down to 30sec, with 30sec recovery jog after each effort:
  • 30sec hard, 30sec rest;
  • 1min hard, 30sec rest;
  • 1.5min hard, 30sec rest;
  • 2min hard, 30sec rest;
  • 1.5min hard, 30sec rest;
  • 1min hard, 30sec rest;
  • 30sec hard, 30sec rest;
  • Repeat two sets (2 x 7).
• 10min cool down jog and stretch.

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Speed Intervals Session Examples

1min Efforts

• 10min warm-up jog, dynamic stretching and drills;
• Summary: Two sets of 1min efforts x 6, with a 5min recovery jog between sets.
• 1min effort at faster than 5km pace with 2min recovery jog after efforts:
  • Repeat 6 times;
  • Additional 3min recovery jog;
  • Repeat two sets (2 x 6).
• 10min cool down jog and stretch.

1km Efforts

• 10min warm-up jog, dynamic stretching and drills;
• Summary: 1km efforts with full recovery;
• 1km effort at 5km pace with 3mins recovery walk after efforts;
  • Repeat 4-5 times;
• 10min cool down jog and stretch.

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Tempo Session Examples

Classic Tempo

• 15min warm-up jog, dynamic stretching and drills;
• Summary: 20-30min tempo effort at 10km pace.
• 15min cool down jog and stretch.

8min Tempo

• 10min warm-up jog, dynamic stretching and drills;
• Summary: 3 x 8min tempo efforts with full recovery;
• 8min effort at 10km pace with 2mins recovery walk after efforts;
  • Repeat 3 times;
• 10min cool down jog and stretch.