Week 4 of Stage 2 of the Early Milestones programme - Getting Faster at 5k. This stage is for those that can run 5k but want to be able to run it faster or more comfortably.

In this session, we have a quick warm-up pre-amble and then we move on to the warm-up and then main part of the session which is intervals - 10 sets of 90 seconds of hard running, with 90 seconds standing rest in between each one. By hard running, I mean we are looking to get out of breath by the end of each of the 90 seconds - take yourself out of your comfort zone, then rest and recover before you start the next one!

Talking of taking yourself out of your comfort zone, the discussion topic this week is Courage....

The other sessions this week are a 35 minute run with 7 x 50s fast surges (one every 5 minutes) and another 40 minute continuous run or run-walk. As before, this is a minimum - if you already do more than that, stick to what you already do but make sure those components are included.

Timings;

• Warm up starts at c7 mins
• Main Set starts at c 18 mins
• Stretches start at 50 mins

Have a great week

Steve

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