In April we continue to work alongside Lymm Runners, but we will be delivering the training. The timing will shift slightly – so track access from 6.30pm, with the warm-up starting at 6.45pm and the chatty run at around 7.00pm.
| 02-Apr | Distance based: efforts of 1000m, (400m recovery) 800m, (200m recovery) 600m, (100m recovery) 300m – then 2-3 mins rest (active or not, your choice) – repeat efforts – 25 minutes total |
| Time based: 2 x 3 mins (90 seconds recovery), 3 x 2 mins (1 min recovery), 4 x 1 min (30 seconds recovery) | |
| Short break – 1 x 800m at target 5k race pace or quicker | |
| 09-Apr | Distance: 1000m effort with 200m walk recovery (24 minutes) |
| Time: 1 min on, 1 min off x6; lap jog recovery; repeat (24 mins) | |
| 16-Apr | Distance: deconstructed kilometres – 500m steady pace, 300m 5k pace, 200m hard, 200m walk – repeat (28 mins) |
| Time: 5 mins at target 5k pace; 2 mins jog recovery x4 (28 mins) | |
| 23-Apr | Distance: 400m efforts with 200m easy recovery (30 mins) |
| Time: 2 mins hard, 1 min recovery x 10 (30 mins) | |
| 30-Apr | Distance: Yasso 800s – efforts at target marathon time in mins/seconds; recoveries of same time (28 mins) |
| Time: Pyramid efforts – 4,3,2,1,1,2,3,4 min efforts with 1 min recoveries (28 mins) |