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COMMENT “BUNDLE” and I’ll send you info on my guide that has 130 proven sessions included across the four core distances used by hundreds of runners and myself! 🚀 | Harry Lancaster - Running

COMMENT “BUNDLE” and I’ll send you info on my guide that has 130 proven sessions included across the four core distances used by hundreds of runners and myself! 🚀 | Harry Lancaster - Running

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How my 5K PB went from 21:43 to 15:23 📈🏃🏻‍♂️⚡️ 1 - Specific 5K sessions like Mona Fartlek, 12 x 400m (90s rest), 16 x 1 min on/off, 6 x 1K (2:30 rest), 6 x 800m (2:00 rest), 16 x 200m with 100m walk rest to name a few! These sessions which l’ve done time and time again and one of the most significant reasons why my times have improved over the years. Powerful sessions that give the body no option to adapt and become fitter and faster! ⚡️ 2 - Incorporating hills into training. Living in the La

How my 5K PB went from 21:43 to 15:23 📈🏃🏻‍♂️⚡️ 1 - Specific 5K sessions like Mona Fartlek, 12 x 400m (90s rest), 16 x 1 min on/off, 6 x 1K (2:30 rest), 6 x 800m (2:00 rest), 16 x 200m with 100m walk rest to name a few! These sessions which l’ve done time and time again and one of the most significant reasons why my times have improved over the years. Powerful sessions that give the body no option to adapt and become fitter and faster! ⚡️ 2 - Incorporating hills into training. Living in the La

70.8K views5 months ago

FacebookHarry Lancaster - Running

1 - 12 x 400m at 5K pace with 90s rest! An absolute classic and a classic for a reason. It’s tough, it’s brutal but highly effective at improving fitness and a session used by runners of all abilities, often on a track (although it doesn’t have to be!) 🚀 2 - The Mona Fartlek (my all time favourite) and a session I’ve done countless times over the years. Excluding the warm and cooldown it takes only 20 minutes, if you do it right. The session is 2 x 90s, 4 x 60s, 4 x 30s and 4 x 15s with the pac

1 - 12 x 400m at 5K pace with 90s rest! An absolute classic and a classic for a reason. It’s tough, it’s brutal but highly effective at improving fitness and a session used by runners of all abilities, often on a track (although it doesn’t have to be!) 🚀 2 - The Mona Fartlek (my all time favourite) and a session I’ve done countless times over the years. Excluding the warm and cooldown it takes only 20 minutes, if you do it right. The session is 2 x 90s, 4 x 60s, 4 x 30s and 4 x 15s with the pac

68.3K views3 months ago

FacebookHarry Lancaster - Running

Your hear it time and time again. Keep your easy runs easy and your hard runs hard....and for good reason! 😁 The pros do it and so should we! 📈 When I’m coaching my athletes I don’t like to give specific pace targets for easy running because take me, for example. On a given day I could have a run at 5:15/K pace that feels like a breeze, I feel like I could go for hours and hours. And then another day, I could have a run at exactly the same pace of 5:15/K and feel horrendous 🤷🏻‍♂️ There’s man

Your hear it time and time again. Keep your easy runs easy and your hard runs hard....and for good reason! 😁 The pros do it and so should we! 📈 When I’m coaching my athletes I don’t like to give specific pace targets for easy running because take me, for example. On a given day I could have a run at 5:15/K pace that feels like a breeze, I feel like I could go for hours and hours. And then another day, I could have a run at exactly the same pace of 5:15/K and feel horrendous 🤷🏻‍♂️ There’s man

39.3K views4 months ago

FacebookHarry Lancaster - Running

Comment "FAST" and I'll DM you the info on my full 5K training guide (40 proven 5K sessions included) 1 - Specific 5K sessions like Mona Fartlek, 12 x 400m (90s rest), 16 x 1 min on/off, 6 x 1K (2:30 rest), 6 x 800m (2:00 rest), 16 x 200m with 100m walk rest to name a few! These sessions which l’ve done time and time again and one of the most significant reasons why my times have improved over the years. Powerful sessions that give the body no option to adapt and become fitter and faster! 2 - In

Comment "FAST" and I'll DM you the info on my full 5K training guide (40 proven 5K sessions included) 1 - Specific 5K sessions like Mona Fartlek, 12 x 400m (90s rest), 16 x 1 min on/off, 6 x 1K (2:30 rest), 6 x 800m (2:00 rest), 16 x 200m with 100m walk rest to name a few! These sessions which l’ve done time and time again and one of the most significant reasons why my times have improved over the years. Powerful sessions that give the body no option to adapt and become fitter and faster! 2 - In

64.3K views4 months ago

FacebookHarry Lancaster - Running

1 - Specific 5K sessions like Mona Fartlek, 12 x 400m (90s rest), 16 x 1 min on/off, 6 x 1K (2:30 rest), 6 x 800m (2:00 rest), 16 x 200m with 100m walk rest to name a few! These sessions which l’ve done time and time again and one of the most significant reasons why my times have improved over the years. Powerful sessions that give the body no option to adapt and become fitter and faster! ✅ 2 - Incorporating hills into training. Living in the Lake District hills are easy to come by despite not b

1 - Specific 5K sessions like Mona Fartlek, 12 x 400m (90s rest), 16 x 1 min on/off, 6 x 1K (2:30 rest), 6 x 800m (2:00 rest), 16 x 200m with 100m walk rest to name a few! These sessions which l’ve done time and time again and one of the most significant reasons why my times have improved over the years. Powerful sessions that give the body no option to adapt and become fitter and faster! ✅ 2 - Incorporating hills into training. Living in the Lake District hills are easy to come by despite not b

62.4K views4 months ago

FacebookHarry Lancaster - Running

1 - Mona Fartlek - My Favourite sessions that lasts exactly 20 minutes if you do it correctly. The session is: 2 x 90s hard / 90s float 4 x 60s hard / 60s float 4 x 30s hard / 30s float 4 x 15s hard / 15s float A session that gets you used to different paces and usually shocks the body into improvements! 2. 6 x 1K at 5K pace with 2:30 rest! This is a tough one but will give you a real indicator of your 5K fitness. If you take the average pace of each rep, your 5K time shouldn’t be a million mile

25.8K views4 months ago

FacebookHarry Lancaster - Running

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Comment “FAST” and I’ll send you a guide containing 40 5K sessions l’ve used to take my 5K PB from 21:43 to 15:23! 🚀 1 - Mona Fartlek - My Favourite sessions that lasts exactly 20 minutes if you do it correctly. The session is: 2 x 90s hard / 90s float 4 × 60s hard / 60s float 4 × 30s hard / 30s float 4 x 15s hard / 15s float A session that gets you used to different paces and usually shocks the body into improvements! ✅ 2. 6 x 1K at 5K pace with 2:30 rest! This is a tough one but will give you

68.2K views4 months ago

FacebookHarry Lancaster - Running

Mona Fartlek - My Favourite session that lasts exactly 20 minutes if you do it correctly. The session is: 2 x 90s hard / 90s float 4 x 60s hard / 60s float 4 x 30s hard / 30s float 4 x 15s hard / 15s float A session that gets you used to different paces and usually shocks the body into improvements! ✅ 2. 6 x 1K at 5K pace with 2:30 rest! This is a tough one but will give you a real indicator of your 5K fitness. If you take the average pace of each rep, your 5K time shouldn’t be a million miles o

68.1K views5 months ago

FacebookHarry Lancaster - Running

1 - Mona Fartlek - My Favourite session that lasts exactly 20 minutes if you do it correctly. The session is: 2 x 90s hard / 90s float 4 × 60s hard / 60s float 4 × 30s hard / 30s float 4 x 15s hard / 15s float A session that gets you used to different paces and usually shocks the body into improvements! 2. 6 x 1K at 5K pace with 2:30 rest! This is a tough one but will give you a real indicator of your 5K fitness. If you take the average pace of each rep, your 5K time shouldn’t be a million miles

30.8K views4 months ago

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1 - The Mona Fartlek - session we both attribute to huge increases in fitness in the 5K and definitely my all time favourite! The session is 20 minutes in total: 2 x 90 seconds hard, 90 seconds float; 4 x 60 seconds hard, 60 seconds float; 4 x 30 seconds hard, 30 seconds float; 4 x 15 seconds hard, 15 seconds float. “Hard” = about 5K effort (controlled but strong), “Float” = steady jog, not full recovery ✅ 2 - 16 x 1 min on/off. As simple as that but a great way to get used to working at 5K pace

55K views5 months ago

FacebookHarry Lancaster - Running

The Mona Fartlek! An absolute classic 😍 and one that only takes 20 minutes (if you do it correctly 😉) The session is: 2 x 90s, 4 x 60s, 4 x 30s and 4 x 15s with the recoveries after each rep being the total time of the previous rep e.g. 90s after first rep, 90s after second rep, 60s after third rep etc! 😁 For the 90s, we run them at 5K pace. For the 60s, a little quicker than 5K pace, the 30s around 3K pace (pretty hard) and the 15s pretty much all out but not quite 😁 The session is great at

9K views3 months ago

FacebookHarry Lancaster - Running

Key sessions including 12 x 400m (90s rest), 6 x 1K (2:30 rest), Mona Fartlek & 20 x 200m with 100m have all been crucial sessions in helping me take my 5K time from 21:43 to 15:23 📈 These are hard hitting sessions that may a real difference and simply give the body no option but to adapt and get fitter! 🔥 Consistency is vital, for any runner and I mean consistency over months and ideally years! Big results don’t magically appear unfortunately. You have to put the miles in (or kilometres) week

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Comment “FAST” and I’ll send you info on a guide containing 40 5K sessions I’ve used to take my 5K PB from 21:43 to 15:23! 🚀 1 - Mona Fartlek - My Favourite sessions that lasts exactly 20 minutes if you do it correctly. The session is: 2 x 90s hard / 90s float 4 × 60s hard / 60s float 4 × 30s hard / 30s float 4 x 15s hard / 15s float A session that gets you used to different paces and usually shocks the body into improvements! ⚡️ 2. 6 x 1K at 5K pace with 2:30 rest! This is a tough one but will

247.7K views4 months ago

FacebookHarry Lancaster - Running

COMMENT “HALF” and I’ll send you info on a guide containing 30 Proven Half-Marathon Sessions I’ve used over the years 🚀 3 x 5K at half-marathon pace (3 min jog in between)! Dont get me wrong, this is a very tough session for any ability of runner but one that will absolutely produce results 🚀 I’ve been using it for 6 years now and generally do it once a block, max 2, and my average time for the 5K’s is usually always a similar pace to what I produce race day 🏁 It’s a session you can do alone

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