Here are sessions to keep you fit in May.
As per the guidance on social distancing please find somewhere to run with plenty space. Where I suggest a venue, don't go there at the usual times! For interval sessions (track) find a large, flat and quiet space where you can run hard without impacting others. And remember your warm-up and cool-down.
5 May - 6 x 400@3k pace [1 min rest after each rep/1 min rest after each set], 8x200@1500 pace [200m jog recovery] = 4000m
7 May - Hill loops (Rosemount Park/Springfield?) - x8, 10 or 12. Run hard up, jog back down.
14 May - Monafartlek (Peel/Kettlestoun?) - Alternate hard (tempo to 10k race pace) and steady recovery, not jogging. 2x90/90; 4x60/60; 4x30/30; and 4x15/15 = 20 minutes
21 May - 3x(4x400@5k) [30 secs/3 mins] = 4800m
28 May - Virtual Handicap Race - Alison Marshall – >>>watch this space<<<
Here are some ideas for static stretches to help with cool down.
Feedback welcome and please send Martin any photos of you doing the sessions!
Enjoy.
