Club news

Indoor Intervals session

March 27, 2020 by Martin Lawrence
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Annette who is a Redway Runners coach and leads a number of runs for the club including the 6pm THursday Intervals session has written a Indoor Intervals session to do at home


See the source imageThis session is designed to be completed in a house with stairs and apologies to those that have 2 or more flights of stairs to deal with.

When using the stairs please ensure it is free from the stuff that the family put on the bottom step waiting for it to magically go upstairs….

If you live in a bungalow then you could always do it in the garden (even though it will be flat) but to get the benefit intended from the session, make sure you get your knees up!!

The aim of this session is to get a cardio workout, whilst encouraging you to lift your knees up the steps, this will help your general running form in all types of running.  I am also asking you to lead with different feet each time which may feel uncomfortable at first but learning to lead on your ‘uncomfy’ foot will help when dodging obstacles or needing to weave around people in races where a change of direction is required.

Warm up

  • Ankle rotations for 30 seconds on each side
  • Lunge walks for 30 seconds
  • Stand upright and swing one leg forwards and backwards for 30 seconds, repeat on other side
  • March on the spot for 1 minute, pick the knees up
  • High knees jog for 1 minute whilst rotating shoulders
  • Butt kicks for 1 minute whilst circling arms



Go up to the top of the stairs and recover down (gentle jog down the stairs normally), following this sequence:

  • Walk up the stairs as you would normally, one foot to one step, lead with the left foot.
  • Repeat by leading with the right foot
  • Now try jogging up, one foot to each step, lead with the left then on the second repeat lead with the right foot
  • Jog up with 2 feet to each step, lead with the left then on the second repeat lead with the right.
  • Rest for 1 minute
  • Lunge walk up 2 steps leading left foot, then leading right foot
  • Walk up taking wide steps, left foot at the left edge of the step and right foot at the right edge of the step, 2 feet to each step. Go up again leading with the right foot
  • Now repeat this jogging
  • Rest for 1 minute
  • Jog up the stairs, two steps at a time, lead with left then repeat leading with right
  • Wide step jog up the stairs 2 at a time, lead with left then right foot
  • Jog up the stairs normally, lead left, then lead right
  • Walk up the stairs normally, lead left then lead right

Cool down

All stretches to be held for 20 seconds

  • Pretend you are hugging a barrel to stretch out the back
  • Assume the handcuff position, hands clasped behind your back, to stretch the chest out
  • Stand tall and reach for the sky!
  • Stand tall, lean to the left (keep a straight back), then to the right
  • Step forward and sink down, you should feel the stretch in the back of your calf, change forward leg
  • Step forward and sit back as if you’re going to sit on a chair, you should feel the stretch down the back of your hamstring, repeat on other leg

Give yourself a huge round of applause for keeping active.

See the source image



If anyone needs any demonstrations, then please let Annette know and can find photos or provide them.

Also let us know if you try this and what you think, this is a typical 6pm interval session so when we’re back come along and give us a try….