Wednesday Session

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 31st8 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 24th3×1 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 17th12x 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 10th4 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 24th3 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 3rd12 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 27th8 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 29th4 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 15th3 x 800m at threshold pace with 400m recoveries.
Dec 9th3 x 1 mile at threshold pace with 600m recoveries.
Dec 2nd3 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 18th12 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 28th4 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 14th8 x 600m at threshold pace with 400m recoveries. Warm up and cool down as standard.
Oct 7th400-800-1200-mile -1200–800-400 at interval pace with 400m recoveries.
Stretching, warm up and cool down.

September 2020

Sept 30th6x 800m @ 5k Pace with 400m jog recoveries.
2 continuous miles of easy running to cool down.
Sept 23rd4x 1200 at interval pace 400m recoveries
Sept 16th3 x 1 mile at threshold pace with 400m recoveries
Sept 9th12 x 400m at threshold pace with 400m recoveries
Sept 2nd4 x 1200m at interval pace

August 2020

Aug 26th6 x 800m at threshold pace (5k) with a 400m recoveries
Aug 19th6 x 800m at threshold pace (5k) with 400m recoveries. Session Cancelled
Aug 12th12 x 400m with 400m repetition pace recoveries
Aug 5th5 x 1km at threshold pace with 400m recoveries

July 2020

July 29th4 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 1st3 x 1 mile at 5k pace, jog recovery of 600m

June 2020

June 24th4 x 1200m intervals at 5k pace, 400m recoveries
June 17th5 x 600m at 5k pace with 400m recoveries
June 10th3 x by 1 mile at threshold pace with 600m recoveries
June 3rd5 x half mile at 5 k pace, recovery 400m

May 2020

May 27th4 x 800m at 5k pace, 400m jog recoveries
May 20th15 x 2 mins at current 10 Km effort , 2 minutes recoveries
May 13th6 x 4 min at current 10 Km pace with easy 4 min recoveries
May 6 th8 x 3 mins at 10k pace with easy 3 min recoveries