Martyn's Simple But Effective Sessions
Martyn joined Lliswerry Runners in 2011. Martyn returned to running through parkrun and he used to run in his 20’s and 30’s but not as a member of any club. Martyn qualified as Leader in Running Fitness in 2013 and as a way to give back to the club, started the “Sunday Mornings @ 8” social run which met at Sainsbury’s in Crindau on a Sunday morning, and which has now amalgamated with the main Sunday 8am run sessions.. He qualified as a Coach in Running Fitness in 2019 and now coaches Groups 3, 3.5 and 4 at club sessions. He is also one of the Leaders of the Sunday morning Long Slow Run(LSR) sessions, and tends to lead at distances of about 10 miles. Martyn is a veteran of 4 full marathons and countless halves and 10K races. Martyn is Male Welfare Officer of the club and is also on the core team for Newport parkrun where he has been a Run Director on many occasions. Outside running, Martyn is a professional Musician, teacher and Musical Director.
Week 1 - 3/8/20
Session One - "Breaking Wind"
This first session is a Fartlek session
Warm up for 1 mile then do the following drills:
10 x walking lunges
10 x squats
10 secs high knees
10 x jumping jacks
10 x walking lunges
Main set
10 mins 30 secs on 30 secs off
2 mins recovery
5 mins 60 secs on 30 secs off
Session 2 - "I feel the need for speed!!"
Speed intervals
Warm up for at least a mile then go through the drills as in the first session
Main set
3 x 800m OR 4 mins @ 10K pace
2 mins recovery between
2 x 600m OR 3 mins @ 5K pace
90 secs recovery between
1 x 400m or 2 mins @ 3K pace
1 min recovery between
Warm down at least 800m or 5 mins.
Usual static stretches
Week 2 - 10/8/20
Session One - “What goes up……..”
Hill Session
Jog warm up for 1 mile
Drills
10 secs high knees
10 x backwards lunges
10 x bum kicks
10 x mountain climbers
Main set
8 x 200m hills (Beechwood/Dewsland/Waterloo Road) or a hill of that nature.
Effort up and recovery down
1 mile cool down and static stretches.
Session 2 - “Doing it Egyptian Style”
Pyramid Session run at 10K pace
Warm up as for Hill Session above.
Main set:
1 x 1 minute 30 secs recovery
1 x 2 minutes 1 minute recovery
1 x 3 minutes 90 secs recovery
1 x 4 minutes 2 minutes recovery
1 x 4 minutes 2 minutes recovery
1 x 3 minutes 90 secs recovery
1 x 2 minutes 1 minute recovery
1 x 1 minute 30 secs recovery
Cool down for 1 mile esy jog and then static stretches.
Week 3 - 17/8/20
Session 1 - “Can I spare 30 minutes of your time”
30 minutes endurance session
Warm up with the following.
1 mile gentle jog, then:
10 secs lunges
10 secs backwards lunges
10 secs side lunges
20 secs high knees
20 secs fast feet
5 x increasing speeds on a 50 m stretch, Start slow and gradually increase speed to 90% effort.
Main set
Run as far as you can in 30 minutes.
Warm down for at least a mile and do the usual static stretches.
Session 2 - "The RAF F35 Lightning!"
Do the warm up & drills as in Session 1 for this week
Main set:
4 x 8 x 20 secs flying sprints 30 secs recovery between each rep.
Week 4 - 24/8/20
Session 1 - “I’m going up in the world”
1 mile easy warm up
Do the drills from week 2
8 x 20 secs hill sprints
1 mile cool down and static stretches
Session 2 - “Pain is TEMPOrary”
Tempo run
1 mile warm up and the drills from week 2
Main set
10K Tempo run
1 Mile cool down and static stretches.