Run Coaching

Progressive 700s-Session Plan

Pace Control Through Variable Efforts

Objective: Develop pace awareness and control by practising transitions between controlled and high-intensity running efforts, while reinforcing efficient arm action.

1. RAMP Warm-Up (10-15 mins)

Raise

  • Easy jog around the park
  • Gradually increase heart rate and body temperature

Activate & Mobilise

  • Leg swings
  • Walking lunges
  • Hip openers
  • Ankle mobility drills

Potentiate

Running drills focusing on posture, coordination, and efficiency:

  • High knees
  • Heel flicks
  • A-skips
  • Fast-feet drills
  • Strides

2. Technical Focus (5-10 mins)

Driving the Arms Backwards

An active arm swing plays a significant role in running efficiency. Research suggests that effective arm action can reduce energy waste and improve running economy by 3-13%. For comparison, carbon-plated super shoes are estimated to improve running economy by around 2.7-4.2%.

Coaching Points

  • Drive elbows backwards rather than swinging hands forwards.
  • Maintain relaxed shoulders and hands.
  • Keep elbows at approximately 90 degrees.
  • Arms should move forwards and backwards, not across the body.
  • Faster arm movement helps increase cadence and leg turnover.

Why this matters today:
Arm speed mirrors leg speed. Learning to control your arm action will help you control your pace, which is essential for today’s variable-effort session.

3. Main Session

Location

Bottom Loop – Roberts Park

Session Format

Start each repetition at the llamas (alpacas!).

Run at a controlled 7/10 effort until reaching the designated marker. At that point, increase to 8-9/10 effort and maintain that pace until returning to the llamas.

Rep 1

  • 7/10 effort to Marker 1
  • 8-9/10 effort back to the llamas
  • 90 seconds recovery

Rep 2

  • 7/10 effort to Marker 2
  • 8-9/10 effort back to the llamas
  • 90 seconds recovery

Rep 3

  • 7/10 effort to Marker 3
  • 8-9/10 effort back to the llamas
  • 90 seconds recovery

Rep 4

  • 7/10 effort to Marker 4
  • 8-9/10 effort back to the llamas
  • 90 seconds recovery

Continue…

Progressively move the pace change point further around the loop on each repetition, maintaining the same effort levels throughout.

Key Focus

  • Stay controlled during the 7/10 sections.
  • Use your arm action to help increase pace smoothly.
  • Avoid sprinting early.
  • Aim for a clear contrast between the two effort levels.

4. Cool-Down (10 mins)

  • Easy jog/walk
  • Static stretching:
    • Calves
    • Hamstrings
    • Quadriceps
    • Glutes
    • Hip flexors

Safety

⚠️ This session takes place after dark.

  • Please bring a head torch to improve visibility and help you see the running surface.
  • Remain aware of other park users, cyclists, dogs, and wildlife.
  • If you forget your light, you must run alongside someone who has one.
  • Take extra care when changing pace, particularly on corners and uneven sections of the path.

Remember: Control the pace, use the arms, and save your fastest running for the final section of each rep. Have fun! 🏃‍♂️🏃‍♀️

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