Virtual Sessions
Our coaches and leaders continue to offer you ideas for training sessions that you can do on your own or with others as allowed by prevailing restrictions.
The sessions below have been suggested by our team of leaders over the last year. They are grouped by levels but nearly all of them can be adapted for different levels by increasing or decreasing the times/distances to make them suitable for any level.
Before running a session warm up for 5-10 minute to ensure your body is prepared to work hard. Find an area that is as wide as possible to allow you to give as much distancing as possible to other people in the area.
Level 1 – Option 1
2 x 15min efforts at 10K pace with 5mins easy jog in between
warm down
Level 1 – Option 2
13 x 300m (~60s of effort)
warm down
Level 1 – Option 3
2 x 15min efforts at 5-mile pace with 5mins easy jog in between
warm down.
Level 1 – Option 4
4 x 800m (60s jog recovery)
4 x 400m (60s jog recovery)
warm down
Level 1 – Option 5
warm up
1k at Marathon pace
1k at Half Marathon pace
1k at 10k pace
1k at 5k pace
1k at 5k pace
1k at 10k pace
1k at Half Marathon pace
1k at Marathon pace
If unsure what paces to run at , descend from 5mins to 3m30s in 30s increments then back up again
Level 2 – Option 1
4 X 800m (90 secs rest)
4 x 400m (60 secs rest)
4 x 200m (30 secs rest)
Warm down
Level 2 – Option 2
Warm up
Session is 4 * 1 mile efforts. The aim is to run each rep faster until the last one is at 5k pace or faster
Warm down
Give yourself a good 2 mins recovery between each rep so you are ready to repeat the effort again
Level 2 – Option 3
8-10 bursts (mixture of short, long, hill bursts)
Level 2 – Option 4
7 x 3 minutes
Warm down
The challenge here is to pace yourself so that you neither slow down through the set due to early fatigue nor finish feeling you could do more.
Active jog recovery
Level 2 – Option 5
Warm up
Complete 3 sets of:
100m effort 100m recovery x3
200m effort 100m recovery x2
300m effort 100m recovery x 1
200m effort 100m recovery x2
100m effort 100m recovery x3
Warm down
Level 3 – Option 1
Warm up
5 x 100m,
3 x 300m
1 x 500m
2 x 300m
3 x 100m reps
Static recovery between each rep
Warm down
Level 3 – Option 2
4 minutes steady pace, followed by 2 minutes at 5k pace
Repeat 5 times, so the run is 30 minutes in total
Warm down
Level 3 – Option 3
Run easy for 10 mins
10 x 15sec intervals building pace with each one up to 90% effort with 45s easy jog recovery between
Main Session
Run for 60 seconds FAST before taking a 60 seconds jog recovery. Repeat x 10
Cool Down
Easy jog for 10 mins
Level 3 – Option 4
Warm up
3 x short (about 70m)
2 x medium (about 130m)
1 x long (200m) – static recovery between each element)
Then continuous up and down (Kenyan Hills) effort for 5 minutes using the middle section of the hill
Static recovery then
1 x long (200m)
2 x medium (about 130m)
3 x short (about 70m)
Static recovery between each element
Warm down
Level 3 – Option 5
1min effort, 1 min easy,
2 min effort, 2 mins easy,
3 mins effort, 3 mins easy,
2 mins effort, 2 mins easy,
1 min effort
5 mins easy then repeat the pyramid effort/easy above
1 mile recovery
Level 4 – Option 1
Run five 3-minute efforts at approx. your current 10K race pace, with a 2 minute walk/ jog between each effort to recover
Warm down
Level 4 – Option 2
5 mins slowing increasing pace to 6/10 effort
4 x 4 mins 7-8/10 effort -s hould feel like half marathon/10K race pace
3 mins easy jog recovery
5 mins easy jogging to finish
Level 4 – Option 3
Work interval: 5 minutes at longest slow run pace (or 5 out of 10 on a Perceived Exertion (PE) scale of 1 to 10)
Recovery interval: 1 minute at easy pace
Work interval: 4 minutes at long steady pace (or 6 out of 10 PE)
Recovery interval: 1 minute at easy pace
Work interval: 3 minutes at 10K pace (7 out of 10 PE)
Recovery interval: 1 minute at easy pace
Work interval: 2 minutes at 5K pace (8 out of 10 PE)
Recovery interval: 1 minute at easy pace
Work interval: 1 minute at hard (sprint) pace (9 out of 10 PE)
Recovery interval: 1 minute at easy pace
Cool down 10 mins slow jog
Level 4 – Option 4
Warm up
3 x short
2 x long
3 x short
Warm down
Level 4 – Option 5
Pyramids, complete 1 sets of:
100m effort 100m recovery x3
200m effort 100m recovery x2
300m effort 100m recovery x 1
200m effort 100m recovery x2
100m effort 100m recovery x3
Warm down
Any queries regarding any of these sessions can be directed to our virtual running team.
Whatever you choose to do or not do we hope you have some fun and we look forward to training with you before too long.
