Jun 15, 2022 Step Up
Your next running plan

Congratulations to everyone who has started running and spending time investing in their wellbeing. If you’ve spent the last two weeks utilising Coach Sarah’s first running plan, then it’s time for the next few sessions.

Two-time Australian Olympian and Perth Running Club Head Coach Sarah Jamieson has got your next few sessions covered:

Zero Recent Experience

WEEK THREE SESSION
  • 40 minutes of jogging for 45 seconds slow and then walking for 60 seconds briskly

 

WEEK FOUR SESSION
  • Warm-up jog of 5 minutes.
  • 30 seconds running at a fast pace followed by 15 seconds of recovery. 15 seconds running at a faster pass followed by a 2-minute recovery. Do this five times.
  • Warm down jog of 5 minutes.

 

Some Recent Experience

WEEK THREE SESSION
  • Warm-up jog of 5 minutes.
  • 5 minutes running at your 5km pace (so, if you had to run 5km non-stop how fast could you go, this is your pace for the session). This is followed by a 2-minute recovery walk/jog.
  • 4 minutes running at your 5km pace. This is followed by a 2-minute recovery walk/jog.
  • 3 minutes running at your 5km pace. This is followed by a 90-second recovery walk/jog.
  • 2 minutes running at your 5km pace. This is followed by a 2-minute recovery walk/jog.
  • 4 x 20-second fast pace run with a 40-second recovery walk in between every run.
  • Warm down jog of 5 minutes.

 

WEEK FOUR SESSION
  • Warm-up jog of 5 minutes.
  • 4 minutes running at 5km pace followed by 2-minute recovery walk/jog. Do this four times.
  • Warm down jog of 5 minutes.

 

Experienced Runner

WEEK THREE SESSION
  • Warm-up jog of 5 minutes.
  • 8-minutes at your 5km pace, with a 2-minute walk/jog recovery. Do this twice.
  • 4-minute run compromised of 15 seconds fast, 15-seconds recovery walk.
  • Warm down jog of 5 minutes.

 

WEEK FOUR SESSION
  • Warm-up jog of 5 minutes.
  • A 22-minute out and back run. Run out for 12 minutes in one direction, then give yourself 10-minutes to cover the same route back to your starting point.
  • Warm down jog of 5 minutes.

 

Be on the lookout for Coach Sarah’s next set of running plans to be released shortly.

If you need more resources or are looking to connect with some upcoming events, be sure to follow Step Up on Facebook and subscribe on YouTube.

Otherwise, feel like you’re ready to Step Up? Let’s get your wellbeing journey started!

Step Up is delivered with thanks to the Department of Local Government, Sport and Cultural Industries’ Innovation Challenge Program.

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