April 2021
| Apr 14th | 5x1km with 400m recoveries. Vo2 max intensity level/ maximal aerobic capacity. Warm up, cool down, stretching and core work as standard. |
| Apr 7th | 5x 800m at threshold pace with 400 m recoveries. Warm up, cool down, stretching and core work as standard. |
March 2021
| Mar 31st | 8 x 600m at interval pace with 400m recoveries. Warm up, cool down, stretching and core work as standard. Wishing ye all a very happy Easter 🐣🐣🐣from Marion 🏃🏃🏃🏼♀️🏃🏼♀️. |
| Mar 24th | 3×1 mile at threshold pace with 600m recoveries. Warm up, cool down, stretching as standard. By executing mile repeats, you will build your physical stamina by improving your running economy. You’re drawing on both fast-twitch and slow-twitch muscles, which in turn builds both speed and endurance. Marion’s Core Session – 20 Squats – 20 Lunges – 20 Calf raises – 20 Quad raises – Plank 1 minute If that’s too easy, try one more round. |
| Mar 17th | 12x 400m at interval pace with 400m recoveries. Warm up, cool down and stretching as standard. Marion’s Core Session – 20 Squats – 20 Lunges – 20 Calf raises – 20 Quad raises – Plank 1 minute If that’s too easy, try one more round Happy St. Patrick’s Day🍀☘️🍀☘️ |
| Mar 10th | 4 x 800m at threshold pace with 400m recoveries. Recovery jogs should be slow but enough to keep the heart rate up. Warm up and cool cool down as standard. Marion’s Circuit Routine (40 secs on and 10 secs active rest) – Burpees – Back Extension – High Knee – Side Plank – Jump Squats – Push Ups – Tuck Jumps – Leg Raises – Lunges – Crunches – Star Jumps – Plank |
| Mar 3rd | – 4 x 1km with 400m recoveries at threshold pace. – Vo2Max intensity level – This is the ability for your body to utilize oxygen as it enters your lungs – Warm up, cool down, stretching as standard Marion’s Core Session – 20 Squats – 20 Lunges – 20 Calf raises – 20 Quad raises – Plank 1 minute If that’s too easy, try one more round! |
February 2021
| Feb 24th | 3 x 1 mile at threshold pace. 600m jog recoveries. Warm up, cool down and stretching as standard. |
| Feb 17th | 4x 1200m at interval pace with 400m recoveries Marion’s 5 Minute Squat Routine Sumo squats 30 secs Normal Squats 1 min Squats with hold 30 secs Squats with a step 30 secs Squat with pulse 30 secs Wall squats 1 mins Normal squat 1 mins If that is too easy, try one more round! |
| Feb 10th | 4x 800m at threshold pace with 400m recoveries Warm up cool down & stretching as standard Marion’s Core Session – 20 Squats – 20 Lunges – 20 Calf raises – 20 Quad raises – Plank 1 minute If that’s too easy, try one more round! |
| Feb 3rd | 12 x 400m at threshold pace with 400m recoveries. Marion’s Core Session Plank 30 secs Side plank 30 secs each side Legs raises 30 secs Scissors 30 secs Crunch 30 secs Back extensions 30 secs Oblique Crunch 30 secs Glut bridge 30 secs (15 secs break between each exercise) |
January 2021
| Jan 27th | 8 x 600m at interval pace with 400 m recoveries. Marion’s Squat Session – Sumo squat – 30 seconds – Normal squat – 1 minute – Squat with hold – 30 seconds – Squat with steps – 30 seconds – Squat with pulse – 30 seconds – Normal Squat – 1 minute – Wall sit ups – 1 minute Take a 2 minute break and then hit your 600s!! |
| Jan 20th | 3 x 1 mile at threshold pace with 600m jog recoveries to keep the heart rate up. Stretching, warm up and cool down as standard. |
| Jan 13th | 4 x 1200m at interval pace with 400m recoveries. Warm up, cool down and stretching as standard. (Individual training, track during level 5 COVID restrictions) |
| Jan 6th | 4 x 1km at threshold pace with 400m recoveries. Warm up, cool down and stretching as standard. (Individual training, track during level 5 COVID restrictions) |
December 2020
| Dec 29th | 4 x 800m at threshold pace with 400 metre recoveries. Warm up, cool down and stretching as standard. (Individual training, track closed for Christmas period) |
| Dec 22nd | The track is closed over the Christmas break but Marion has sent on a nice Wednesday session plan for those wishing to continue speed training over Christmas. 10 by 2 mins at interval pace with 2 minutes recoveries. Warm up, cool down & stretching as standard. Wishing ye all a brilliant Christmas and bright 2021 Stay Safe Marion 🎅🌲🎄 |
| Dec 15th | 3 x 800m at threshold pace with 400m recoveries. |
| Dec 9th | 3 x 1 mile at threshold pace with 600m recoveries. |
| Dec 2nd | 3 x 1200m at threshold pace with 400m recoveries (jogging easy keeping the heart rate up). Warm up, cool down and stretching as standard. |
November 2020
| Nov 25th | 4 x 800m at threshold pace with 400m recoveries (jogging easy to keep heart rate up). Warm up, cool down and stretching as standard. |
| Nov 18th | 12 x 400m at interval pace with 400m recoveries. Warm up & cool down including stretching as standard. |
| Nov 11th | 3 x 1 mile at threshold pace with 600m recoveries. Warm up and cool down including stretches as standard. |
| Nov 4th | 4 x 1km at interval pace with 400m recoveries as easy jogging. Warm up and cool down including stretches as standard. Core Work (30 seconds for each exercise): – Plank – Side plank, each side – Legs raises – Scissors – Crunch – Oblique crunch – Back extensions – Glute bridge |
October 2020
| Oct 28th | 4 x 800m at threshold pace with 400m recoveries as easy jogging, keeping your heart rate up. Warm up and cool down including stretches as standard. |
| Oct 21st | 10 x 400m at interval pace. 400m slow jog recoveries. Warm up and cool down as standard. |
| Oct 14th | 8 x 600m at threshold pace with 400m recoveries. Warm up and cool down as standard. |
| Oct 7th | 400-800-1200-mile -1200–800-400 at interval pace with 400m recoveries. Stretching, warm up and cool down. |
September 2020
| Sept 30th | 6x 800m @ 5k Pace with 400m jog recoveries. 2 continuous miles of easy running to cool down. |
| Sept 23rd | 4x 1200 at interval pace 400m recoveries |
| Sept 16th | 3 x 1 mile at threshold pace with 400m recoveries |
| Sept 9th | 12 x 400m at threshold pace with 400m recoveries |
| Sept 2nd | 4 x 1200m at interval pace |
August 2020
| Aug 26th | 6 x 800m at threshold pace (5k) with a 400m recoveries |
| Aug 19th | 6 x 800m at threshold pace (5k) with 400m recoveries. Session Cancelled |
| Aug 12th | 12 x 400m with 400m repetition pace recoveries |
| Aug 5th | 5 x 1km at threshold pace with 400m recoveries |
July 2020
| July 29th | 4 x 1200m with 400m recoveries |
| July 22nd | 3 x1 mile at threshold pace with 600m recoveries |
| July 15th | 6 x 800m at threshold pace, 400m recoveries |
| July 1st | 3 x 1 mile at 5k pace, jog recovery of 600m |
June 2020
| June 24th | 4 x 1200m intervals at 5k pace, 400m recoveries |
| June 17th | 5 x 600m at 5k pace with 400m recoveries |
| June 10th | 3 x by 1 mile at threshold pace with 600m recoveries |
| June 3rd | 5 x half mile at 5 k pace, recovery 400m |
May 2020
| May 27th | 4 x 800m at 5k pace, 400m jog recoveries |
| May 20th | 15 x 2 mins at current 10 Km effort , 2 minutes recoveries |
| May 13th | 6 x 4 min at current 10 Km pace with easy 4 min recoveries |
| May 6 th | 8 x 3 mins at 10k pace with easy 3 min recoveries |
