Recovery Run

It mean doing some short exercise to get rid of lactic acide in our muscle. Walk around .LIGHT Intensity exercise is the key word

30 minutes of gentle movement than you will with bed rest!



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Short Runs
The short runs are based on time rather than distance (as with the long runs). The pace is a little faster than the long runs also. You may take walk breaks in the short runs. Rather than having a set format (i.e. run 2 mins, jog 3mins) take a minute's walk when you feel you need to. Over the weeks try to go longer and longer without a walking break.

Here is the format for our Short runs...

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Warm Up: 5-10 minutes of light jogging

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Duration: 20-45mins (see chart below)

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Intensity: Moderate. On a scale of 1 to 10 (10 is a very fast run, 1 is a leisurely stroll) aim for a 6-7

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Cool down: 5-10 minutes of light jogging

Fartlek Training Sessions
These are shorter sessions made up of jogging, walking and some fast running. They offer a nice change of pace to continuous running and they can help improve aspects of endurance such as VO2max and anaerobic threshold. You don't need to know what those terms mean, I've just added links if you're interested.

Here is the format for our Fartlek sessions...

•Warm Up with 5-10 minutes of light jogging

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Run for 4 minutes, jog slowly for 1 minute. This one cycle

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Repeat for the prescribed amount of time (see chart at bottom). A 20 minute session would consist of 4 cycles

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On a scale of 1 to 10 (10 is a very fast run, 1 is a leisurely stroll) aim for a level 7 to 8 on the runs

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Cool down for 5-10 minutes of light jogging


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