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Sarah Funderburk

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Week 4: The weather is getting cold but the speed is getting hot

Posted on January 24th, 2021 by

This week is all about continuing to build strength and focusing in on your 1 mile pace. In 4 more weeks, we will be putting that mile pace to the test with a 1 mile virtual race. There will be plenty of glory at stake, so get ready Chasers! The aim will be to get everyone doing the same course, which will be revealed in the coming weeks. I will be taking suggestions (and perhaps bribes).

But, back to this week’s schedule…first you will be building on last week’s Kenyan Hills with another session. This time it is 2 sets of 15 minutes. If you can, try to do the same hills/route that you did the first time. You will be better able to gauge how your legs are feeling over the route.

For this week’s mile-focused speed session, you will be doing 10-12 x 300m at your 1 mile pace with a walk recovery of 100m. The recovery should take you at least the same amount of time as it took you to cover 300m. So, for example, if you ran 300m in 1min, your walk recovery should be at least 1 minute. This week, I won’t be explicitly giving you a time-based variation because the time-based version should really be different for everyone. Instead, if you want a time-based version, I want to encourage you to play around with the pace calculator on the website. If you have customized your schedule, then it will give you your 1 mile pace for 300m. S0, for example, if I put in that I want to run a 5k in under 20 min (whew!), it is going to tell me that I should be running 300m in around 1:10. Feel free to message me with any questions!

As always, please warm-up with at least a 10min jog and some drills, and then follow the session with a cool down and stretching.

For some mile-running inspiration…https://www.insidehook.com/daily_brief/health-and-fitness/aaron-yoder-fastest-backwards-mile

Happy Running!



Week 3: The Myth of Kenyan Hills and Practicing Pace

Posted on January 17th, 2021 by

Now that you have a nice little time trial under your belt (or at least some of you do!), we are going to start digging in and working on 2 important elements of any training plan: hill training and pacing.

Let’s start with hills – there are loads in North London! “What if I am planning on running a fast and flat 5 or 10k?”, you ask. “Why should I care about hills?” Well, hill training is also strength training in disguise. Even if your target race is flat, getting in some hills in your runs will strengthen your legs and help with fatigue even over shorter and flatter courses. So, what exactly are Kenyan Hill sessions? Kenyan Hills are interval runs where you run with the same effort up and down the hill. This differs from hill sprints where you sprint up the hill and recover going down. For this week’s session, we will be starting with 2 sets of 10 min. So following a good warm-up of at least 10 minutes, choose your hill (or hills – Primrose is always good to do a figure 8 up and down) and run up and down with consistent effort for 10 minutes. Then recover/rest for 3 minutes. It’s ok if you need a little longer! Then repeat the 10 minutes up and down, and be sure to cool down afterwards. You can then pat yourself on the back, because that is a tough session. If you want to know where the name came from…well…it’s not as obvious as you may think [https://www.traininkenya.com/2020/04/18/myth-busters-kenyan-hills/]

Next up is this week’s speed session where you’re going to need to tune into several different paces. This is good practice for understanding what it feel like to run at different efforts so you can hone into the right pace during a race. The original session is:

4 x {200m (1m pace) 200m (3k pace) 400m (5k pace) 400m (10k pace) [3min rest/recovery]}. Total 4800m

Remember you can always see the approximate times by customizing the schedule and using the pace calculator, but you can also try this time-based variation:

4 x {30s (1m pace) 1min (3k pace) 90s (5k pace) 2min (10k pace) [3min rest/recovery]}. Total 20 min fast running with 12 min recovery

Warning – for some the time-based variation may be a bit tougher!

Happy Running!



Speeding up Week #2

Posted on January 10th, 2021 by

Welcome to Week 2 of the new training plan. This week you’ll still have easy runs most of the week, with a 3k time trial session for your speedwork. If you are going by the original session, you will be able to see the suggested times if you customize the schedule for your target 5k pace. The original session is:

800m (warm-up) 2x {200m (5k pace) [200m recovery]} 3-5 min rest, 3000m time trial. Total 3400 hard, 1200 recovery.

If you want to do a slightly more time-based session, I still recommend trying to measure out 3k somewhere for an accurate time trial. One option is approximately 3 loops of Regent’s Park inner circle. The session can go as follows:

5-10 min jog (warm-up), 3-4x strides with walk recovery, catch your breath and when you’re ready, do the 3000m time trial.

Be sure to do a cool down jog and some stretching afterwards.

Whichever, session you choose, I also recommend adding in some drills to your warm-up. If you have been to the track sessions before, you can do some of our typical dynamic stretches and skips. If you’d like some guidance on what drills to do, this is a good video to watch.

Happy running – stay safe and healthy!



New Year, New Training Schedule

Posted on January 4th, 2021 by

Happy 2021! Although things aren’t still quite how we wish they could be (darn you, COVID!), it doesn’t mean we can’t start focusing in our training. The Speeding up for Spring schedule is a 14-week plan to do just that, start getting speedier for eventual spring races. We have posted the first 8 weeks of the schedule, targeting a mile time trial at Parliament Hill.  You will have to wait and see what we have in store for you for the final 6 weeks. 🙂 Although the track sessions in the full schedule have some shorter distances in mind, the schedule will also be suitable for those thinking about a spring half marathon. Do buddy up with one other Chaser when you can (while those rules apply). Enjoy and happy running!