Running Guide Week 6
- YOUR weekly running plan
- FAQ’s and tips
Week six already! Where does the time go?
Hopefully even if you’re not following this plan religiously, you’re still seeing improvements in your running.
The weather has been fantastic of late so that certainly helps the motivation too.
I enjoyed the run that I had on Saturday (after a cycle from work) even if it was later in the day.
As always the RYPT running guide can be varied for your own goals. This week, I also suggest that you try multiple high intensity runs through the week.
Here we go…
This week’s primary run is a mixture of different concepts.
Warmup with a brisk walk / light run for five to ten minutes. Enough to get the heart rate up and the muscles loosened.
I) Time Trial – 15 minutes
Using a tracking watch or app, simply as far as you can get in fifteen minutes. Also not the distance for next week.
II) Tabata – 12 minutes
You may require a rest before trying this lung bursting exercise.
You’ll need a higher pace for 20 seconds then a light recovery pace for 10 seconds. Complete this 24 times.
This takes getting used to so be advised not to go flat out from the start!
Regression – slow the pace down with sprints.
Progression – 30 seconds on / 30 seconds off!
III) Hill climb – 5 minutes
Plan the route out so that there is a hill nearby.
A slow steady hill climb should be the next part of this run. You should be able to get the breath back too.
Progression – faster pace / interval sprints.
Light jog back down the hill or steady 10 minute run.
Progression: for distance
V) Sprint intervals – 10 minutes
Couple of different options for this one.
Basic: one minute sprint / one minute recovery (jog or light walk)
Advanced: three minute sprint / one minute jog
Repeat to ten minutes.
VI) Distance – 20–30 minutes
Final part of this run is to build up the distance.
Basic option: ten minute steady pace to the conclusion of this run.
Advanced: up to 30 minutes for distance aiming to keep the speed up for the duration.
(Overall Regression: break into component parts with rests between.
Progression: complete with longer durations for each part or multiple times through).
The other runs this week…
Run two for distance so ensure you have time and plan a route. Aim for around 12–15km or more if you feel good.
Run three: hill based distance run so longer but lower intensity. Alternatively substitute this run for completing the main run of the week again.
Run four: sprints
Solely focusing on sprint speeds. Use distances or lampposts as measurements!
The run should be 30–40 minutes (including a warmup and cool down) with either:
Sprint 30 seconds recovery 30 seconds or
Sprint one minute recovery 30 seconds (advanced).
Running tip: Races
Having something booked in will help with your motivation. The time factor is inescapable!
Book something for future months in the diary as a goal then plan your training accordingly.
On average, it takes 16–20 weeks to fully prep for a marathon so don’t leave it to the last minute.
If you need a goal, check out local running events.
The RYPT fitness challenge of the day is available now! A home fitness task every day in April but you’ll need to like the RYPT Facebook page to join in.