Alongside the 1 mile time trial Paul has also set a fun Coaches Challenge and efforts session.
This week he would like you to use your runs to take photos containing a song lyric (he has also suggested some videos of singing would be gratefully received as well). Please feel free to share these on WhatsApp and the Facebook group.
For your efforts you’ll be running fast past Lampposts or tree:
Useful for the one mile challenge and good for speedwork.
Start with 10 mins warm-up.
Run fast between lampposts or trees when you feel like it, and as hard you like. Include intervals of recovery and be aware of other pavement users and respect their distance.
Between hard intervals for recovery consider either :
Standing: This alleviates stress and impact between short, fast reps when you’re building speed and strength. Avoid dropping your hands to your knees, as this could cause light-headedness.
Walking: Newer runners benefit most from walking – it brings your heart rate down but, crucially, keeps blood flowing to clear waste products.
Jogging: It keeps your heart rate elevated, extends the distance of your workout and simulates late-race fatigue. It is good recovery for most workouts carried out at less than all-out effort.
Finsish with 10 mins of cool down and stretches.
Please ensure you follow current guidelines and maintain a safe distance while out running.