10k break 50 improve running economy moderate

This week's programme aimed at improving your running economy and the training load is moderate.

During your efforts you should imagine you have a helium balloon attached to the top of your head so that you 'run tall'. Your hips should be high. Each time you strike the ground your centre of mass should be directly above the part of your foot that you land on. Try to land on your forefoot. Your shoulders should be relaxed and your arms should swing back and forth and not across the body. The focus shouldn't be on running fast but on running relaxed.

There are some abbreviations in the schedule:

R = Rest

AR = Active Rest (walk, bike or swim)

E = Easy pace

F = Faster than race pace.

Any session that includes fast running should also include a 10 minute warm up with dynamic stretching and a 10 minute cool down with static stretching.

The sessions don't have to be done on the days suggested - they should fit in and around the rest of your life but try to keep to the formula of having an easy day or a day of rest after the faster sessions. Recovery is a very important part of training. Likewise, if you are feeling tired on a day where a fast session is scheduled, save it for another day and have a day off or an easy run. It is important to listen to your body. It will tell you when you need recovery. Don't run if you are ill or run down.

By Jackie Newton. Level 3 UKA endurance coach and runbritain online editor.