Head-Coach Louise is setting a weekly run interval session. This week (week 6) is the same as the first week's:
"I hope everyone had a great weekend. Well done to all those who took part in the virtual frostbite, some great times out there!
This week we continue our weekly interval run session with my favourite session, The Moneghetti named after the famous Australian long distance runner Steve Moneghetti. This is a great workout that caters for all levels. The main session is only 20 minutes. Intervals should be done as hard as you can with the recovery at whatever pace you need to recover ready for the next one. This session is aimed to fit into your current training plan. If you don’t already have a plan, this session can be complemented by a couple of easier runs and an easy longer run.
PACTRAC Weekly Workout – The Moneghetti
Warm up: easy run 15-20 minutes
2 x 90 seconds / 90 seconds recovery
4 x 60 seconds / 60 seconds recovery
4 x 30 seconds / 30 seconds recovery
4 x 15 seconds / 15 seconds recovery
Cool down: easy run 10-15 minutes
A few do’s;
if you’ve got any injuries or if you’re new to training listen to your body, slow down or stop if needed
follow current government guidelines when training
A big don’t
don’t increase your training time/distance too quickly. Small increases reduce risk of injury or overtraining
I hope you enjoy this workout and share what you think. As always, any questions let me know."