Where are you now?

We are in a transitional phase prior to focusing on building speed. We must get the balance right between maintaining endurance and power, running at shorter distances at higher rates of intensity. We’re not yet at the stage where we’re in the ‘red zone’ and sprinting at 90% but we do need to place an emphasis on running at an uncomfortable pace whilst maintaining good posture and control.

Sessions this month’s will include:

  • Running keeping technique and pace under full control
  • Increasing intensity whilst maintaining control
  • Development of muscular endurance
  • Blending muscular endurance into an endurance run.

Training Sessions

Week 1

Week 2

Week 3

Week 4

PDF Training Sessions

To make it easy to take a copy of a session with you when training we have created a PDF version.

Download it here and print the pages you need.

Current Month


Previous Month


Reference Items

Borg Scale

BW Borg

Glossary of Training Terms

Make sense of the jargon

Read more