In our second week on getting started with some running over the school holidays, we are going to focus on different types of training.
I hope you were able to have some fun with your first week of training and the tips were useful. To run is fun and can lead to an increased fitness across all the sports you play independently and at school.
This week we will vary the training and include a couple of sessions that might challenge you.
Start your training again with a few stretches to get the body warmed up and before you start to jog/run. Could even do some walking – a few laps of the oval or for 5-10min.
When you’re warm, start with a hill session or walk jog set on grass. Ask your family and/or an adult friend to help locate a short hill for this fun session that will help to increase your strength.
- Try 4-8 sets of 20- 30 second hill runs, running hard up the hill then walking down to the start to repeat.
- Each hill should be about 800m pace or a bit faster
- A few days later try: Five sets of a 2min jog/run on the grass (with 2min fast walk after each jog). Running on the grass is good for your body and has less impact than running on a hard surface.
- You could also try this set on a dirt path or if you’re nearby the beach, try running/jogging on a low tide when the sand is hard.
- All up, each session should last 20-25min (include an easy walk warm down)
Encourage your friends and family to join you!
Have fun with this week’s training.