Training Sessions | Run Tall https://www.runtall.co.uk/training-sessions/ Be a Happy, Healthy Runner Mon, 07 Feb 2022 10:56:42 +0000 en-GB hourly 1 https://wordpress.org/?v=6.9.4 https://www.runtall.co.uk/wp-content/uploads/2021/02/rt_fav_icon-white-150x150.png Training Sessions | Run Tall https://www.runtall.co.uk/training-sessions/ 32 32 3 miles https://www.runtall.co.uk/3-miles-2/ Sat, 05 Feb 2022 11:05:15 +0000 https://www.runtall.co.uk/training-vault/uncategorized/3-miles-2/ Warmup Warm up with 10 - 15 minutes of running, take it easy and don't worry about pace. Towards the end of your warm up perform 4 x 15 seconds, of 2 x 30 seconds pickups of pace but easy into them. Before you start your session perfrom dynamic stretching. Cool Down Cool down up

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]]> 3 mile tempo session. Best performed on a flat surface, avoiding road junctions. Decide how hard you’re going to run these, which will determine the number you do (reptitions) and recovery.

Session Plan

Tempo runs are sustained 20 to 60 minute efforts done at 10 to 20 seconds per mile slower than your current 10K race pace.

Aim to run all miles consistently.

Use a pace calculator if you are unsure what your 10k race pace might be here.

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]]> 4 miles https://www.runtall.co.uk/4-miles-2/ Sat, 05 Feb 2022 11:05:15 +0000 https://www.runtall.co.uk/training-vault/uncategorized/4-miles-2/ Warmup Warm up with 10 - 15 minutes of running, take it easy and don't worry about pace. Towards the end of your warm up perform 4 x 15 seconds, of 2 x 30 seconds pickups of pace but easy into them. Before you start your session perfrom dynamic stretching. Cool Down Cool down up

The post 4 miles appeared first on Run Tall.

]]> 4 mile tempo session. Best performed on a flat surface, avoiding road junctions. Decide how hard you’re going to run these, which will determine the number you do (reptitions) and recovery.

Session Plan

Tempo runs are sustained 20 to 60 minute efforts done at 10 to 20 seconds per mile slower than your current 10K race pace.

Aim to run all miles consistently.

Use a pace calculator if you are unsure what your 10k race pace might be here.

The post 4 miles appeared first on Run Tall.

]]> 5 miles https://www.runtall.co.uk/5-miles-2/ Sat, 05 Feb 2022 11:05:15 +0000 https://www.runtall.co.uk/training-vault/uncategorized/5-miles-2/ Warmup Warm up with 10 - 15 minutes of running, take it easy and don't worry about pace. Towards the end of your warm up perform 4 x 15 seconds, of 2 x 30 seconds pickups of pace but easy into them. Before you start your session perfrom dynamic stretching. Cool Down Cool down up

The post 5 miles appeared first on Run Tall.

]]> 5 mile tempo session. Best performed on a flat surface, avoiding road junctions. Decide how hard you’re going to run these, which will determine the number you do (reptitions) and recovery.

Session Plan

Tempo runs are sustained 20 to 60 minute efforts done at 10 to 20 seconds per mile slower than your current 10K race pace.

Aim to run all miles consistently.

Use a pace calculator if you are unsure what your 10k race pace might be here.

The post 5 miles appeared first on Run Tall.

]]> 6 miles https://www.runtall.co.uk/6-miles-2/ Sat, 05 Feb 2022 11:05:15 +0000 https://www.runtall.co.uk/training-vault/uncategorized/6-miles-2/ Warmup Warm up with 10 - 15 minutes of running, take it easy and don't worry about pace. Towards the end of your warm up perform 4 x 15 seconds, of 2 x 30 seconds pickups of pace but easy into them. Before you start your session perfrom dynamic stretching. Cool Down Cool down up

The post 6 miles appeared first on Run Tall.

]]> 6 mile tempo session. Best performed on a flat surface, avoiding road junctions. Decide how hard you’re going to run these, which will determine the number you do (reptitions) and recovery.

Session Plan

Tempo runs are sustained 20 to 60 minute efforts done at 10 to 20 seconds per mile slower than your current 10K race pace.

Aim to run all miles consistently.

Use a pace calculator if you are unsure what your 10k race pace might be here.

The post 6 miles appeared first on Run Tall.

]]> 7 miles https://www.runtall.co.uk/7-miles-2/ Sat, 05 Feb 2022 11:05:15 +0000 https://www.runtall.co.uk/training-vault/uncategorized/7-miles-2/ Warmup Warm up with 10 - 15 minutes of running, take it easy and don't worry about pace. Towards the end of your warm up perform 4 x 15 seconds, of 2 x 30 seconds pickups of pace but easy into them. Before you start your session perfrom dynamic stretching. Cool Down Cool down up

The post 7 miles appeared first on Run Tall.

]]> 7 mile tempo session. Best performed on a flat surface, avoiding road junctions. Decide how hard you’re going to run these, which will determine the number you do (reptitions) and recovery.

Session Plan

Tempo runs are sustained 20 to 60 minute efforts done at 10 to 20 seconds per mile slower than your current 10K race pace.

Aim to run all miles consistently.

Use a pace calculator if you are unsure what your 10k race pace might be here.

The post 7 miles appeared first on Run Tall.

]]> 8 miles https://www.runtall.co.uk/8-miles-2/ Sat, 05 Feb 2022 11:05:15 +0000 https://www.runtall.co.uk/training-vault/uncategorized/8-miles-2/ Warmup Warm up with 10 - 15 minutes of running, take it easy and don't worry about pace. Towards the end of your warm up perform 4 x 15 seconds, of 2 x 30 seconds pickups of pace but easy into them. Before you start your session perfrom dynamic stretching. Cool Down Cool down up

The post 8 miles appeared first on Run Tall.

]]> 8 mile tempo session. Best performed on a flat surface, avoiding road junctions. Decide how hard you’re going to run these, which will determine the number you do (reptitions) and recovery.

Session Plan

Tempo runs are sustained 20 to 60 minute efforts done at 10 to 20 seconds per mile slower than your current 10K race pace.

Aim to run all miles consistently.

Use a pace calculator if you are unsure what your 10k race pace might be here.

The post 8 miles appeared first on Run Tall.

]]> 10 minutes https://www.runtall.co.uk/10-minutes/ Sat, 05 Feb 2022 11:05:14 +0000 https://www.runtall.co.uk/training-vault/uncategorized/10-minutes/ Warmup Warm up with 10 - 15 minutes of running, take it easy and don't worry about pace. Towards the end of your warm up perform 4 x 15 seconds, of 2 x 30 seconds pickups of pace but easy into them. Before you start your session perfrom dynamic stretching. Cool Down Cool down up

The post 10 minutes appeared first on Run Tall.

]]> 10 minute efforts. Best performed on a flat surface where you won’t need to cross any road junctions. Decide how hard you’re going to run these, which will determine the number you do (reptitions) and recovery.

Introductory Variation Example

  1. Recovery – Walk for 3 minutes
  2. Repetitions – Aim for 1 effort

Intermediate Variation Example

  1. Recovery – Easy jog for 2.5 minutes
  2. Repetitions – Aim for 2 efforts

Advanced Variation Example

  1. Recovery – Easy jog for 2.5 minutes
  2. Repetitions – Aim for 3 efforts

The post 10 minutes appeared first on Run Tall.

]]> 15 minutes https://www.runtall.co.uk/15-minutes/ Sat, 05 Feb 2022 11:05:14 +0000 https://www.runtall.co.uk/training-vault/uncategorized/15-minutes/ Warmup Warm up with 10 - 15 minutes of running, take it easy and don't worry about pace. Towards the end of your warm up perform 4 x 15 seconds, of 2 x 30 seconds pickups of pace but easy into them. Before you start your session perfrom dynamic stretching. Cool Down Cool down up

The post 15 minutes appeared first on Run Tall.

]]> 15 minute efforts. Best performed on a flat surface where you won’t need to cross any road junctions. Decide how hard you’re going to run these, which will determine the number you do (reptitions) and recovery.

Introductory Variation Example

  1. Recovery – Walk for 3 minutes
  2. Repetitions – Aim for 1 effort

Intermediate Variation Example

  1. Recovery – Easy jog for 2.5 minutes
  2. Repetitions – Aim for 1 effort

Advanced Variation Example

  1. Recovery – Easy jog for 2.5 minutes
  2. Repetitions – Aim for 2 efforts

The post 15 minutes appeared first on Run Tall.

]]> 0.5 miles https://www.runtall.co.uk/0-5-miles/ Sat, 05 Feb 2022 11:05:14 +0000 https://www.runtall.co.uk/training-vault/uncategorized/0-5-miles/ Warmup Warm up with 10 - 15 minutes of running, take it easy and don't worry about pace. Towards the end of your warm up perform 4 x 15 seconds, of 2 x 30 seconds pickups of pace but easy into them. Before you start your session perfrom dynamic stretching. Cool Down Cool down up

The post 0.5 miles appeared first on Run Tall.

]]> 1/2 mile efforts. Best performed on a flat surface where you won’t need to cross any road junctions. Decide how hard you’re going to run these, which will determine the number you do (reptitions) and recovery.

Introductory Variation Example

  1. Recovery – Walk for 2 minutes
  2. Repetitions – Aim for 2 efforts

Intermediate Variation Example

  1. Recovery – Easy jog for 2 minutes
  2. Repetitions – Aim for 6 efforts

Advanced Variation Example

  1. Recovery – Easy jog for 2 minutes
  2. Repetitions – Aim for 8 efforts

The post 0.5 miles appeared first on Run Tall.

]]> 1 mile https://www.runtall.co.uk/1-mile/ Sat, 05 Feb 2022 11:05:14 +0000 https://www.runtall.co.uk/training-vault/uncategorized/1-mile/ Warmup Warm up with 10 - 15 minutes of running, take it easy and don't worry about pace. Towards the end of your warm up perform 4 x 15 seconds, of 2 x 30 seconds pickups of pace but easy into them. Before you start your session perfrom dynamic stretching. Cool Down Cool down up

The post 1 mile appeared first on Run Tall.

]]> 1 mile efforts. Best performed on a flat surface where you won’t need to cross any road junctions. Decide how hard you’re going to run these, which will determine the number you do (reptitions) and recovery.

Introductory Variation Example

  1. Recovery – Walk for 2 minutes
  2. Repetitions – Aim for 2 efforts

Intermediate Variation Example

  1. Recovery – Easy jog for 2 minutes
  2. Repetitions – Aim for 4 efforts

Advanced Variation Example

  1. Recovery – Easy jog for 2 minutes
  2. Repetitions – Aim for 6 efforts

The post 1 mile appeared first on Run Tall.

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