Martyn's Simple But Effective Sessions

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.