Speed:

Pace Invaders

• Find a nice flat stretch (preferably well lit) 400m long.
• You're going to run this stretch at your 5km pace + approx 10%
• Then recover for 1-2 minutes. Walk about to keep warm,  if needed.
• As soon as your breathing (and heart rate) is back to warmup normal, blitz back along your route.
• Repeat for at least 25 minutes or until you've completed 5km.
• Cool down and recover home.
  
  
• Alternative: Run a flat route, but use a GPS watch to measure or timer to estimate your 400m segments.

• OTF event link

Hills:

Hill-tervals

• Find a hill (or two hills next to each other) with sides of differing lengths (gradients). Think of Castle street and Whitehill (Oxford road), but adjusted to your level.
• The session is a 20-25 minute repeat of:
• 1 minute hammer and tongs up the short (steeper) hill.
• Easy recover down - catching your breath on the way.
• Attack second longer (flatter) hill for 2-3 minutes at race pace (70-80%).
• Recover down.

• OTF event link

• Notes:
  
• Your recovery should get you back to your warm up breathing rhythm. Slower is better.
• Keep your posture up-right and use your arm drives - especially on the steep hill.
• You might need to shorten your stride up hill.

Cross Train:

X(mas) Jumper

• A road run with exercises.
• Plan a route with a street crossing every 400m to 800m (1/4 to 1/2 mile).
• After your warm up, each time you cross the road you're going to perform 5 reps (or 20 seconds) of an exercise. Perform the exercise after you cross the road, to avoid confusion to motorists.
• Suggestions: Squats, Lunges, Star jumps, burpees, wall pushups, curb hops, wall sits, standing elbow knee crunches, step ups on a low wall, shadow boxing... get creative
• If running with a buddy, take turns making up the exercise... push each other.

• Target times: Warmup (10min), Session (20-30mins), Cooldown (5-10min).

• OTF event link

Fun:

Light 'em Up

• Social/Fun Run.
• Run past as many decorated houses as possible in your neighbour hood.
• Post your count and a pic of the best one.

• OTF event link

Fun-da-mentals:

Vorsprung durch Technik - (1) Breathe

• Oxygen is one of the key components needed by our muscles. If we can keep up a plentiful supply, then we can go longer, harder and faster.

• In essence the plan is to train our diaphragmatic breathing while taking a nice easy(ish) run.
• This session is aimed at novice runners (and those returning to fitness), but could also be used by those who struggle with breathing from time to time.
  

• The session is broken down into 5 steps and should take 35 minutes to 1 hour:
• 1) Preferably while still inside, lie down (or stand up straight with shoulders back). Breath in deeply using your diaphragm; Your belly should expand on a breath in and recede on breath out. Try a slow relaxed and even 3 count in and 3 count out rhythm. 5 minutes.
• 2) Now that the diaphragm is nicely warmed up - it's time to head out. Take a nice easy warm up (1+miles, 10 minutes). Try to keep that nice easy 3:3 breathing rhythm (3 strides/counts in and 3 out). Walk if you need to... Keep an upright posture.
• 3) Speed up to your 60-70% pace (you should still be able to talk, a couple of words at a time) for 1-4 miles, 10-25minutes. Your breathing will change, but should remain even. Focus on keeping your breathing rhythmic. If you have been breathing though your nose, you may now need to breathe through your mouth as well. You might need to switch to a 2:2 rhythm (breathe in for 2 steps and out for 2 steps). Try to find what is comfortable for you. If you're struggling, slow down. If you DON'T get comfortable - take it easy and do another 5-10 minutes here and skip 4.
• 4) If you cruised 3, progress by speeding up to 80% (just under 5km race pace) for 5-10 minutes. Beginners could try 3x 1min intervals - returning to step 3 for recovery. You might need something like a 2:1 rhythm (2 in, 1 out) to get in enough air. The goal is to start to feel the legs getting a work out, but still keep your breathing under control. If you breathing becomes ragged, slow down, get it under control and then speed up again.
• 5) Slow back down to warm up pace (5-10 minutes). Get back to your nice easy 3:3 rhythm

• OTF event link

• Notes/Tips:
  
• The breathing rhythms provided are a reference only. Everyone is different - so play around with them. Find what works for you.
• Posture: Don't slouch over as we all do when we get tired.
• If you lose control of your breathing; slow down, get upright (shoulders back, but comfortable) and try again.
• If you have a medical reason for struggling to breathe (e.g. asthma), please consult your doctor.
• The links below provide a more detail - pictures and video.
  

• Helpful videos/articles
• https://www.runnersworld.com/training/a20808056/how-to-breathe-while-running/
• https://www.runtastic.com/blog/en/how-to-breathe-properly-while-running/
• https://youtu.be/Q-uTUBkMqvE
• https://youtu.be/MtvBzgeUrZ8

• I'm trying something a little different here, please let me know what you think.