Running maintenance plan
This is an 8 week running plan with an emphasis on drills and skills. This plan is suitable for those of us in semi-lockdown during the Covid-19 crisis where we are looking to maintain some running fitness but keeping the volume and intensity low. There are no hard interval sessions which risk stressing the immune system, but use strides to keep some speed skill in your legs. The long runs start at 60mins and build to 90-100minutes, but adjust as you require or as able. The mid week runs are generally below 60minutes in duration, again to keep you active but not risk stressing your immune system. Feel free to adapt accordingly. There are runs set for 7 days a week for those who want to get out most days (need some headspace), however if you have only been running 2-3-4 times a week then adjust accordingly.
There are x2 5k time trails / bench marks, and x1 10k time trial for you to monitor your 'race pace' and set your training zones accordingly.
Designed by Endurance Coach, University lecturer, and Sports Physiotherapist Tim Pigott BSc MSc, this plan encapsulates his education, experience, success and passion for helping thousands of people achieve their dreams.