WRC Virtual Training for January – Survive and Thrive!

6 January 2021 - By Scott Darney

There are a few ways to deal with the lockdown and I appreiate circumstances are different for everyone but I would like to present one option to you – THRIVE!

It can often help to have something to focus on and the WRC committee are hard at work thinking of ideas, games, challenges for our members to keep us occupied (feel free to provide recommendations).

From a personal point of view, I have just started training for the Boston UK Marathon in April which, for all we know, may not go ahead. This is out of my control, but what is under my control is making sure that if it does go ahead, then I am ready.
Control the Controlables.
If it doesn’t go ahead then I’ve had over 3 months of solid training that will stand me in good stead for the rest of the year and in particular, London Marathon in October.

With this in mind, I would like to give members something to focus on and something to work on through January and into February if required, with the intetion of bringing everyone together and getting us in shape for a big year of running in 2021.

The plan starts tomorrow and you can find details of the plan below but rememer that the most important part of a plan is making sure that you remain fit enough to run, so if you are over ambitious in a particular session or generally not aware of your fitness during the plan then this may lead to injury.  Always err on the side of caution and if in doubt be sensible!

There are 3 runs per week in the plan and they are as follows:

  • Tuesday : Strides – these are close to sprinting speed performed by running the prescribed time and then walking back to the start point for your recovery and going again.
  • Thursday : Speed Development – weekly speed session fucusing on short sharp efforts.
  • Sunday : Long Run – this is important for racing over all distances but you must be the judge of your own fitness. Start short and add 10-20% or a couple of miles each week for 3 weeks and drop down 10-20% in the final week for a recovery week.
    Some examples of weekly progression:
    Week 1: 6 miles, Week 2: 8 miles, Week 3: 10 miles, Week 4: 8 miles
    Week 1: 8 miles, Week 2: 10 miles, Week 3: 12 miles, Week 4: 10 miles
    Week 1: 10 miles, Week 2: 12 miles, Week 3: 14 miles, Week 4: 12 miles
    Week 1: 12 miles, Week 2: 14 miles, Week 3: 16 miles, Week 4: 14 miles
    If you are not sure, please don’t stretch yourself and feel free to ask one of the coaches for guidence.
    Please also make sure that you run your long runs at conversational pace.


WRC Virtual Training Plan for January – Survive and Thrive!

Week 1

Tuesday 5th Jan – (n/a)

Thursday 7th Jan – 20 x 30/30

20 x 30 seconds hard, 30 seconds recovery.
The recovery can be jogging, walking or complete rest to suit your current fitness.
To inrease the difficulty perform 25 reps instead of 20.
To reduce the difficult split the session into 2 sets of 10 x 30 seconds, with an additional 2 minute recovery in between.

Sunday 10th Jan – Easy Long Run


Week 2

Tuesday 12th Jan – 10 x 20/40

20 second stride into 40 second gentle jog recovery
These should be performed at a fast pace at the end of an easy run.
Make sure you are appropriately warmed up and stretched prior to start of strides.

Thursday 14th Jan – Fast 200’s (Uphill Option)

A Laura Muir session from the summer, details can be found here: Laura Muir’s Fast 200’s
To increase the difficulty perform the session uphill, walk back down for recovery.
To reduce difficulty split into 2 sets of 12-15 minutes with a 2-3 minute recovery in between sets.

Sunday 17th Jan – Easy Long Run


Week 3

Tuesday 19th Jan – 8 x 20s Up Strides

20 seconds fast uphill, easy walk back down to start and go again.
These should be performed at a fast pace at the end of an easy run.
Make sure you are appropriately warmed up and stretched prior to start of strides.

Thursday 21st Jan – Moneghetti Fartlek

A popular session amongst our members and ideal for base building, details can be found here: Moneghetti Fartlek

Sunday 24th Jan – Easy Long Run


Week 4

Tuesday 26th Jan -8 x 20 second downhill sprints

20s fast downhill, easy walk back up to start and go again.
These should be performed at a fast pace at the end of an easy run.
Make sure you are appropriately warmed up and stretched prior to start of strides.

Thursday 28th Jan – 400/200

This is the Bekele Session from the summer and can be found in this link: Bekele 400’s/200’s

Sunday 31st Jan – Easy Long Run



A summary of the plan can be found in the training tab or by following This Link

All runner please ensure that you:

  • Adhere to the current government restrictions by not meeting with more than 1 other runner for the sessions.
  • Perform a suitable warm up and cool down (1-2 miles easy jogging before and after plus dynamic stretches and excerices to raise the HR)
  • Wear appropriate high-viz or reflective clothing if running in the dark.

We will have various tests in the coming weeks and months that will help you gauge your fitness including a 5k time trial at some point – this will be ideal as it is a familiar distance and you can compare to previous 5k performances.

Any questions about the plan or sessions within the plan, please feel free to leave a message here or on the facebook post.



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