Club news

Indoor Intervals session

March 27, 2020 by Martin Lawrence
Frontpage Article, Headlines, News Specials

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

 

Session

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….

 

 

Archives

2023
January 2023 (6)February 2023 (4)March 2023 (4)April 2023 (6)May 2023 (7)June 2023 (4)
2022
January 2022 (7)February 2022 (4)March 2022 (4)April 2022 (5)May 2022 (7)June 2022 (5)July 2022 (4)August 2022 (5)September 2022 (7)October 2022 (7)November 2022 (4)December 2022 (6)
2021
January 2021 (2)February 2021 (6)March 2021 (6)April 2021 (4)May 2021 (5)June 2021 (6)July 2021 (5)August 2021 (3)September 2021 (3)October 2021 (5)November 2021 (3)December 2021 (7)
2020
January 2020 (4)February 2020 (1)March 2020 (8)April 2020 (15)May 2020 (11)June 2020 (7)July 2020 (5)August 2020 (2)September 2020 (1)October 2020 (3)November 2020 (3)December 2020 (6)
2019
January 2019 (3)February 2019 (1)March 2019 (4)April 2019 (5)May 2019 (2)June 2019 (2)July 2019 (4)August 2019 (4)September 2019 (3)October 2019 (5)November 2019 (3)December 2019 (5)
2018
January 2018 (5)February 2018 (1)March 2018 (6)April 2018 (5)May 2018 (4)June 2018 (6)July 2018 (5)August 2018 (7)September 2018 (6)October 2018 (8)November 2018 (5)December 2018 (3)
2017
January 2017 (7)February 2017 (5)March 2017 (6)April 2017 (3)May 2017 (4)June 2017 (6)July 2017 (8)August 2017 (6)September 2017 (4)October 2017 (8)November 2017 (5)December 2017 (9)
2016
January 2016 (5)February 2016 (1)March 2016 (6)April 2016 (7)May 2016 (1)June 2016 (5)July 2016 (9)August 2016 (11)September 2016 (8)October 2016 (6)November 2016 (9)December 2016 (6)
2015
January 2015 (6)February 2015 (4)March 2015 (2)April 2015 (12)May 2015 (5)June 2015 (1)July 2015 (5)September 2015 (6)October 2015 (6)November 2015 (7)December 2015 (7)
2014
May 2014 (2)June 2014 (4)July 2014 (2)August 2014 (7)September 2014 (9)October 2014 (4)November 2014 (14)December 2014 (7)