Running Guide Week 5 / 12

  • Your weekly Running Plan
  • * New ideas to improve your running

Firstly, well done to my client Gareth and any others who completed the Garioch half marathon yesterday.

As mentioned in last week’s blog, we are definitely into the lighter nights with daylight saving time.

Having gone for a beachfront run on Saturday morning in Aberdeen, I can vouch for the fact that lots more people are running.

I was startled by the amount of people who are now doing Parkrun, when I ran it a few years ago, numbers were smaller.

It definitely helps with the beautiful weather we had this weekend. Yesterday couldn’t have been much nicer for a trip to Fort William.

As always the RYPT running guide can be varied for your own goals. This week, I also suggest that you try multiple runs through the week.

Here we go…

Run one:

This week’s primary run is a mixture of different concepts.

Warmup with a brisk walk / light run for five to ten minutes. Enough to get the heart rate up and the muscles loosened.

I) Time Trial – 10 minutes

Using a tracking watch or app, simply as far as you can get in five minutes. Also not the distance for next week.

II) Tabata – 8 minutes

You may require a rest before trying this lung bursting exercise.

You’ll need a higher pace for 20 seconds then a light recovery pace for 10 seconds. Complete this 16 times.

This takes getting used to so be advised not to go flat out from the start!

Regression – slow the pace down with sprints.

Progression – 30 seconds on / 30 seconds off!

III) Hill climb – 10 minutes

Plan the route out so that there is a hill nearby.

A slow steady hill climb should be the next part of this run. You should be able to get the breath back too.

Progression – faster pace / interval sprints.

IV) Recovery

Light jog back down the hill or steady 10 minute run.

Progression: for distance

V) Sprint intervals – 20 minutes

Couple of different options for this one.

Basic: one minute sprint / two minute recovery (jog or light walk)

Advanced: three minute sprint / one minute jog

Repeat five times.

VI) Distance – 15 minutes

Final part of this run is to build up the distance.

Basic option: ten minute steady pace to the conclusion of this run.

Advanced: 20 minutes for distance aiming to keep the speed up for the duration.

(Overall Regression: break into component parts with rests between.

Progression: complete with longer durations for each part or multiple times through).

The other runs this week…

Run two for distance so ensure you have time and plan a route.

Run three: hill based distance run so longer but lower intensity. Alternatively substitute this run for completing the main run of the week again.

Running tip: Tracking

As you get more into running, monitoring progress becomes more important. Remember: “if you’re not assessing, you’re just guessing.”

App’s and watches are most common for tracking running and personally, the Garmin watch that I have stood me in good stead for my running.

You can more detail if you’re willing to pay more but it’s not always necessary.

In fact a work colleague of mine who is heavily into cycling showed me an app that he uses which includes an aerial drive by of the route (including areas where heart rate or particular speeds were hit).

Ultimately find what works best for yourself – simple is sometimes best.

If you’re looking for something simply to monitor time and distance then a watch / app will more than suffice.

The RYPT running guide only has a few days left. Like the RYPT Facebook page to see my daily tip!


(Picture taken on way to Fort William yesterday)

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