EKAC seniors distance coach Jamie Clements (pictured) featured in the East Kilbride News/Daily Record recently, commenting on the surge in lockdown runners – female and male – during the COVID-19 pandemic.
Jamie even provided a training schedule for those looking to take up or return to running or are looking to – see below.
If you’re keen to build on your progress, get in touch. As we begin to emerge from lockdown, the advice, friendship and appropriate competition accessible through our club going forward can make all the difference to your fitness and speed. See here for details of what we offer adults and juniors, and here for more on joining. Or email ekacsecretary@outlook.com.
Here’s Jamie’s beginner/returner training plan for easy reference. Put on those shoes and run!
Phase 1 (Weeks 1-2): 30 mins per session
- Day 1: 5 min walk; 10 x 1 min easy run (with 1 min walk recovery between reps); 5 min walk
- Day 2: Repeat Day 1
- Day 3: 5 min walk; 7 x 2-min easy run (1 min walk recovery between reps); 4 min walk
- Day 4: Repeat Day 3
- Day 5: 5 min walk; 10 x 1 min easy run (30 seconds walk recovery between reps); 5 min walk
- Day 6: Repeat Day 5
- Day 7: Repeat Day 1
Phase 2 (Weeks 3-4): 40 mins per session
- Day 1: 3 min easy run; 3 min walk; 10 x 2 min easy run (1 min walk recovery between reps); 4 min walk
- Day 2: Repeat Day 1
- Day 3: 3 min easy run, 3 min walk, 6 x 3 min easy run (2 min walk recovery), 4 min walk
- Day 4: Repeat Day 3
- Day 5: 3 min easy run, 3 min walk, 20 x 1 min (30 seconds walk recovery), 4 min walk
- Day 6: Repeat Day 5
- Day 7: Repeat Day 1
