If you enjoy running.. how about a Challenge?
You Can Run for a FULL MONTH, in order to do so You need a Plan.
But if you’ve already set yourself a more demanding goal e.g. a 10k or marathon then this could give you a Boost!
I suggest having a purpose to each run and adding easy/social runs into the mix.
Adding strength and flexibility training into your routine like our Bootcamps will also help you become a better runner.
Here’s a simple RUN the MONTH plan!
Monday – Recovery Run 20 mins just to loosen off yesterdays Long Run.
Tuesday – Social – With Friend/Social run.. 2/3miles, go off road,tracks and trails – enjoy nature! check the run group posts from Claire Day, Kirsten and Caz Hague.. they enjoy a Tuesday Social!
Wednesday – Speed – Speed this could be 1 minute fast running on flat surface followed by 45secs walk/stretch.. starting with 8 reps buildinmg upto 14 reps!
(this will be part of Wednesday Mornings in February.. starting with 8 x 1 minute fast run effort)
Thursday – Interval Style Run.. e.g 2/4/6/4/2 mins of effort (slightly higher pace than monday) followed by 1/2 time to run slow.. so 2mins effort – 1min easy.. 4mins effort – 2min easy! and so on!!
Friday – Strength! This ‘could’ be a hill session (Run/Power walk up Cusworth Hill and Jog back down to recover) week 1 = 6 hill reps, ending on week 4 with 12!
This will be part of Friday 6pm session
Saturday – Social, nice easy ‘chitchat’ pace or Family outing, but make sure its easy and short.
Sunday – Long run, e.g 4-6-8miles.. add a mile each week for 4weeks for progression.. 4 continuous miles might be where you are right now, add a 1 to 2 miles each week..
Recovery/Socials = Very light & easy!
Long = your longest run of the week
Running every day? Its a Challenge, But Run Happy!