Club news

Shuttle Runs, Intervals session

April 13, 2020 by Martin Lawrence
Frontpage Article, Headlines, News Specials

[av_textblock size=” font_color=” color=” av-medium-font-size=” av-small-font-size=” av-mini-font-size=” admin_preview_bg=”]
Annette who is a Redway Runners coach and leads the beginners courses for the club and the Thursday evening 6pm intervals session for the club has put this intervals session together


See the source image

To complete this session, you will need to either mark a straight piece of redway or grass with something at 10m, 20m and 30m.  You could instead use a piece of redway with lamp posts and use 1 lamppost, 2 lampposts and 3 lampposts as your guide and adapt the session.

The aim of this session is to work on the most efficient position for arm movement during a run which will aid hill and speed work.

Warm up

Toe walks for 30 seconds, heel walks for 30 seconds

Lunge walks for 60 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, use the ‘running arm’ swing (90 degrees, pocket to socket)

Side skips for 1 minute

Drills – all for 1 minute with 30 seconds rest in between

Sit down with legs out in front, perform the single arm swings on one side (90 degree bend at the elbow, swing from hip pocket to arm socket level) on one side, then repeat with the other arm. Are both arms doing the same movement?  Then repeat but using both arms in a running style.

High knees marching, use a tall posture and drive the foot down, use running arms

Repeat with high knees jogging and try and maintain the correct form

High bounds with swinging as opposed to running arms


Using the markers you’ve selected, run to the 10m mark and back, then to the 20m mark and back then to the 30m mark and back.  Pace should be faster than your best 5k speed.

Rest for 1 minute.

Repeat the above 2 more times

Then repeat once using giant strides, then high skips

One more repeat at a slower pace.

Cool down

Can you remember these?  We used to do it in beginners then we magically didn’t need it any more – but with this type of workout you need to stretch those muscles.  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.

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

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


January 2024 (5)February 2024 (2)March 2024 (5)April 2024 (5)May 2024 (1)
January 2023 (6)February 2023 (4)March 2023 (4)April 2023 (6)May 2023 (7)June 2023 (6)July 2023 (4)August 2023 (5)September 2023 (6)October 2023 (4)November 2023 (6)December 2023 (4)
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)
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)
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)
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)
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)
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)
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)
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)
May 2014 (2)June 2014 (4)July 2014 (2)August 2014 (7)September 2014 (9)October 2014 (4)November 2014 (14)December 2014 (7)