Lockdown Training: LONG RUN. Building to half marathon / marathon distance over several months.

• To be completed on SATURDAY to fit with the clubs lockdown training schedule, but if that's not possible for you, then any day between 18-24 January

• Keep to an easy pace around 7k/ph, that’s 3 to 3.5 RPE (able to carry a conversation)

• This week's target is 17.5K (include at least 3 recovery / hydration stops en-route or as many as you need)

The target distance can be achieved by 2 loops. If new to this, then please cut the distance by half (one loop)

• A trail or multi-terrain route works well, but if you've nothing locally, then choose a convenient route. For those in the Formby area, (lockdown restrictions considered), this week's route is HERE

• Do a warm-up of around 400 metres, before starting your distance timer. Follow the warm-up guidance offered by coaches Susan Ennis and Anthony Fowler.

• After your run, do a 5 minute warm-down of static stretches as demonstrated previously by your Mersey Tri coach / activator. Some basic examples are offered by the NHS HERE

COVID-19 reminders:

The key message is ‘You must stay at Home’. You can exercise or visit outdoor public places with the people you live with, your support bubble, or 1 person from another household, this should be limited to once per day. Social distancing must be maintained throughout

If you do leave home for a permitted reason, such as exercise, you should always stay local in the village, town, or part of the city where you live. You should avoid travelling in or out of your local area

Don't run if you have any COVID symptoms: fever, headache, persistent dry cough, loss of taste, loss of smell

Stay 2 metres apart from anyone not in your household, if you are exercising with them