Back to Building
"We're always working on something new, trying to get better. Knowing that you never arrive is a wonderful thing because you never say, 'this is my limit.'"
The Weekly Preamble
Notes, techniques and quick tips to help you feel your best and get the most out of your runs each week. Read this section before you get started with your weekly workouts.
Volume and minutes running are increasing – and so is the quality of your running!
Time for technique work – think about your turnover
It's the swing of your arms that sets your pace and rhythm
When we get tired, we tend to over-stride with strain – keep your stride short, quick and light.
Brisk 3 min intervals – we are building focus and learning lots about pacing – it's not easy!
5K Pace Guideline: Those of you preparing for 5K will complete 4-5 of these 3 minute brisk intervals. Your goal is to imagine yourself running solidly for a 5K race and tapping into that rhythm.
10K Pace Guideline: Those of you preparing for 10K will complete 8 of these 3-minute brisk intervals. Your goal is to tap into your 10K pace or slightly faster. The same concept applies – try not to run too fast for yourself, but too slow and you’ll not be gaining any fitness.
Total time: 45-60 minutes
Run slow & easy for 10 minutes.
3 min Brisk Run + 2 min Recovery Walk/Run
5K runners - repeat 4 or 5 times at 5K pace.
10K runners - repeat 8 times slightly faster than 10K pace.
Walk and/or easy run for 10 minutes.
If you have any questions, just open the chat bar at the bottom of your screen.
Smiles and have a great week!