Emma's Simple But Effective Sessions

Profile - Emma Wookey

Emma Wookey has been a Lliswerry member for coach for over 10 years and is a Level 2 coach, working with the senior and juniors. Emma has competed for the club over distances from 5k to the marathon and regularly competes at regional events for East Wales. Emma has run for Wales over 10k and was Welsh Champion in the Cardiff Half marathon in 2014 and 2015.

Hi everyone. I have put together a basic plan with 2 sessions per week and some additional hill sprints on the weeks with no specific hill sessions. Ideally, allow at least 1 day of rest or easy running in between these sessions for maximum benefit. 

For all of the sessions, try and have a good warm up and cool down (approx. 1 mile or 10 mins of easy running) as this will help prevent injury. Full stretching after the sessions is also recommended and if you have time, try and add in a weekly circuit or core work session too. 

Week 1- Weds 3rd June

Session 1. Timed intervals

Best done on an out and back or 1 loop route. Efforts should be done at 5k pace

  • 4-6 x 3 mins efforts. 2 mins steady jog recovery between efforts

Session 2. Hill session

This is ideally done on a longer hill (somewhere like Beechwood). Efforts up the hill, jog back down straight into the next rep

  • 3 x 90 seconds hills, 3 x 60 seconds hills, 3 x 45 seconds. Start at 10K pace and gradually get faster with the shorter efforts 

Week 2 - Weds 10th June

Session 1. Timed Intervals 

Best done on an out and back or 1 loop route. Efforts should be done at 1 mile pace

  • 10 x 1-minute effort, 1-minute recovery (easy jog)

Session 2. Progression run

A continuous run, aiming to increase the pace every 10 minutes 

  • 10 mins easy (half marathon pace)
  • 10 mins steady (10k pace)
  • 10 mins effort (5k pace)

 

Additional optional hill sprints (to be done at the end of an easy run). 

  • 6-8 reps of 8-10 secs hill sprints. The sprints should be done at maximum effort to build explosive power. 

Week 3 - Weds 17th June

Session 1. Timed Intervals

Ideally done on a looped course or out and back. The shorter the interval time, the faster the speed (i.e 30 secs on should be all out effort, 4 mins at 1 mile pace)

  • 30 seconds on, 30s off. 
  • 1 min off, 1 min off.  
  • 2 mins on, 2 mins off.  
  • 4 mins on, 4 mins off
  • 2 mins on, 2 mins off.  
  • 1 min on, 1 min off. 
  • 30secs on, 30s off

Session 2: Hills

Ideally complete this on a shorter, steeper hill. Hard effort up the hill, jog back down into the next rep. 2 minutes static recovery between sets 

  • 4 x 30secs efforts. Repeat for 3-5 sets

Week 4- Weds 24th June

Session 1 - Speed intervals 

Ideally done on a flat road, looped course or out and back. The shorter the interval time, the faster the speed (i.e 1 min on should be all out effort, 3 mins at 1 mile pace)

  • 1 min effort (1 min jog recovery)
  • 2 mins effort (1 min jog recovery)
  • 3 mins effort (1 min jog recovery)

Repeat this set 2-3 times (straight back into the 1 min effort after 3 mins)

Session 2 – Progression run                                                                                     A continuous run with the pace increasing every 5 mins. 

  • 4-6 x 5mins, no rest in between but start at half marathon pace and aim to finish at 5k PB pace                                                                                                                   

Additional optional hill sprints (to be done at the end of an easy run) as in week 2