Hannah Rose Irwin

Grass/Road session #1

Grass sessions are perfect for those coming back from injury, at high-risk of injury, or simply wanting to avoid injury by getting off the hard surfaces. They are also perfect or making your session a bit more testing and to prepare for cross country season. Distance is also hard to measure, so you can go completely off feel and really push yourself. Enjoy! Let me know how it goes. ​​

​Warm up 
  • Jog 10 mins
  • drills
Main session 
  • 5 mins tempo
  • 6-8 x 3 mins hard, 90 seconds recovery 
Cool down 
  • Jog 10 mins 
  • stretch and replenish 
*I like to use SIS Rego Rapid Recovery after a session, as you can premake it, simply by mixing it with water and get it from your bag after. (Link below) 
Other opions are available, and best if you can eat within 30 mins. 
https://www.scienceinsport.com/shop-sis/rego-range/sis-rego-rapid-recovery-protein-1-6kg 

Grass/Road session #2

​Warm up 
  • Jog 10 mins
  • drills
Main session 
  • Pyramid session
  • 1 min, 2 mins, 3 mins, 4 mins, 5 mins, 4 mins, 3 mins, 2 mins, 1 min, all with 60 seconds recovery  (if you are struggling, increase you recovery time rather than decrease the quality of the reps)
  • *important to make sure you pace yourself, if you go flat out in the first minute you won't have enough left in you for the entire session. But make sure you really push yourself on the longer intervals. 
Cool down 
  • Jog 10 mins 
  • stretch and replenish 
*another go to after a tough evening session is scrambled eggs spinach and smoked salmon on toast. This gives you lots of protein to restore your muscles, whilst giving you enough substance to make up for the energy you have expended. 

Grass/Road session #3

​Warm up 
  • Jog 10 mins
  • drills
Main session 
  • start session with a 5-10 minute tempo depending on how tired you are. 
  • Hill session
  • Use any hill, the longer the better. Divide into 4 sections, if you don't have access to a very long hill, use the same stretch for every rep.
  • Do 3-4 sets of 4 hills (run from marker 1 to top of hill,roughly 30m, run from marker 2 to top of hill, roughly 40m, run from marker 3 to top of hill, roughly 50m, run from marker 4 to top of hill, roughly 60m . If you find it easier to use times, do 15secs, 20 secs, 25 secs, 30 secs.
  • Recovery is jog back to the start of the next rep. Have a short break between sets to get a drink, then continue imminently 
Cool down 
  • Jog 10 mins 
  • stretch and replenish 
*Another post session snack is Almond butter (I personally use Pip and Nut Smooth Almond butter, £3.95, 225g) either on rice cakes, bread, or for an alternative choice, try smothered over apple.

Grass/Road session #4

​Warm up 
  • Jog 10 mins
  • drills
Main session 
  • 5-6x5 minutes (2 minutes recovery)
  • try to keep your pace consistent over all the reps. It is better to be slightly conservative on the first few in order to find your pace, and get faster as the reps go on. 
  • You can either standstill in the recovery or resume a very, very slow jog (almost walking pace) just to keep your legs turning over
  • make the most of the recovery as 2 minutes is quite generous. 
Cool down 
  • Jog 10 mins 
  • stretch and replenish 
* A glass of warm milk can be very good after a tough session, especially as it is getting colder. 

Grass/Road Session #5

Warm up 
  • Jog 10 mins
  • drills
Main session 
  • 6 miles continuous on/off
  • Aim to do your 'on' miles slightly faster than tempo pace, aim for between 10k and tempo pace
  • Do your 'off' miles slightly slower than tempo pace.
  • You want to have about 15 seconds difference between your 'on' and 'off' pace. 
  • Remember: This is a continuous session, so don't take any breaks between the miles. The 'off' miles should feel easier as the session goes on (but you will be tired by the end so don't overthink how you feel)
Cool down 
  • Jog 10 mins 
  • stretch and replenish 
* A hot chocolate can be great after a session, especially in the winter. It is both warming and nourishing and kick-starts that recovery process. Try to get it in the first 20 minutes of finishing your session.