NOTE: These sessions are designed for experienced athletes.
In winter, whenever possible, try to train during daylight hours - this provides better mental and physical rest than night training and is also safer.
One-hour sessions:
- 5 minutes to change
- 5 minutes stretching
- 35 minutes running
- 10 minutes showering and changing back
- 5 minutes for snacks
If this seems too much, you can reduce running time to 20, 25 or 30 minutes.
We know running isn't the most exciting thing in the world... To avoid boredom, try varying both your running routes and the times you run. Many of you who listen to music while snowboarding can do the same while running. In both cases, remember: be careful! When one sense isn't paying attention to your surroundings, you need to be extra vigilant with the others.
25-30 minute sessions
These sessions are more relaxed. Start with a gentle 10-minute run, then push yourself for another 15-20 minutes, but don't overdo it.
Other session types
1/ 5-minute warm-up run followed by intermittent sets of intense effort: 30, 45, 60, and 90 seconds, then 2 minutes, 90, 60, 45 and 60 seconds, with one minute of relaxed running between each set for recovery. Finish with 10 minutes of relaxed cool-down running.
2/ 7-minute warm-up run and 3 sets of 3-minute intense running with 3-minute relaxed running breaks between each effort set. Then 10 minutes of relaxed cool-down running.
3/ 10-minute relaxed warm-up run, 10 minutes of intense running, and finally another 10 minutes of relaxed cool-down running.
