Running Session

BURNS NIGHT RUN SESSION FOR MONDAY 25th Jan
You can use your heart rate monitor zones for this speed play run or
Perceived effort as described below
Zone 2 /easy pace
Zone 3/ Tempo pace, more difficult to talk
Zone 4/Hard pace Talking difficult
As always do a thorough warm up ie an easy 10 minute jog maybe
even starting with a walk into a jog. Include some side step strides
and side lunges to loosen off the hips a little.
So here we go
10 min warm up
Then 20 minutes as
3 Easy
5 Tempo
2 Hard
5 Tempo
2 Hard
3 Easy
Follow that with 15 Min as
5 Easy
2 Tempo
1 Hard
2 Tempo

5 Easy
If you want to do a longer set repeat the session either the 20 mins or
the 15 or both.
Remember to cooldown 5-10 minutes easy run or walk.
Well done! Enjoy your haggis, neeps and tatties you’ve earnt it. Hope
to see you all soon.