Club Night Training Schedules
Lynn's/Chris's Group
If anybody else is interested in helping out with coaching - particularly Lynn's Group - could they please let someone on the committee know.
| 3/03/10 |
Tempo Run Fast slow Fast |
Ma Forman's |
| 10/03/10 |
10 Hill Reps |
Coillesdene |
| 17/03/10 |
Speedwork, 4 x 5 sets 400's |
Prom |
24/03/10 |
5 Laps of |
Golf Course |
What to expect from training with this group.
This year in our group we are going to do some more work on running technique and drills. We are going to incorporate a 4 week training plan for example, week 1 (3/02/10) easy week, weeks 2-4 increasing intensity in either speed or distance. The next week 1 (31/02/10) will be an easy week but slightly harder than the 1st week 1 and so on. We had our Base 1 training from Oct to Jan working on good running technique and now we are moving into Base 2 still working on technique but also upping the intensity up to end of Feb building the blocks to then move into the race season hopefully strong and injury free. This training should help those runners who are aiming for the Spring half’s and Marathon’s to plan their training other than the Wednesday session.
| 10/02/10 |
8 mile |
Forman's |
| 17/02/10 |
3 x 2miles |
. |
| 24/02/10 |
4 x 10mins fast, 5mins easy |
. |
| 3/03/10 |
1 hr steady run increasing pace |
. |
What to expect at Bert's Group
1/ All standards welcome; our aim is to improve technique and times.
2/ All sessions will be hard
work and structured towards improving times and endurance. 3/ Speed
work. 4/ Interval training.
Over and above our sessions on a wed night we will be organising Sunday
morning runs anywhere between 10 and 15 miles (nice easy paced runs).
No one will be left behind I promise, so don't be frightened to come
along. Venues and start times will be arranged on wed nights hopefully
to suit everyone.
3/03/10
|
Wolfpack Session |
Prom |
| 10/03/10 |
Golf Course, 3 fast 2 recovery alt. |
Golf Course |
| 17/03/10 |
Tempo Run / Fast Slow Fast |
Foremans |
| 24/03/10 |
Hill session |
Coillesdene |
What to expect with this group
The aim is to reach a good balance
between behavior,
thoughts and feelings. Whether you're racing or
training, the important thing is to be completely free
from conscious thoughts, letting yourself go to the
deep freedom of your running. To realise the meaning of
this mind set, is to do it:
Bite the apple and feel the taste
All sessions are subject to weather conditions and my
mental state.
definitions
Speedwork: Fartlek means "Speedplay"; bursts of running shorter than race distance at race pace or faster, increasing strength, economy and psychological toughness.
Hills: Helps build strength and stamina.
Tempo Runs: Continuous run at fast (race) pace.
Endurance Runs: Steady runs that enhance endurance through both mental and physical development.
Fun Run: Between six and nine miles and can include hills and speedwork, but with an emphasis on fun.
Pace Judgement: Increased pace (but not sprinting flat out) over a set distance that helps to develop shorter recovery time and builds on muscle memory.
Parlouf: Basically 13 x 400m with a bit of fun built in. The group is split in 2 with the first runner of each pair running 400m while the other rests. When he gets back the second takes over and so on. The first runs 13 x 400m the second 12 x 400m making a shared 10k while the team racing adds fun.
note. These are the planned sessions. However if you want to come along just for a run, please do, but make sure there is someone to run with you. A copy of member's phone numbers is available from the club.
feedback. Let me know if you like having a more structured timetable. The summer might have to be less formal during the race season as races occur nearly every weekend. Any feedback is welcome; what you think of training, what races you are aiming for, injury problems through overtraining etc. Lynn.
Gordon's eight point mantra :
Weight loss Burns calories (100 cals. per I mile)
Better Health Boosts body immune system
Less Stress Less Depression Caused by the release of endorphins
Confidence Feel fit and motivated
Quiet Time While Running Get to know yourself
More Energy + Better Body Improves your metabolism and assists in cell regeneration
Healthier Lifestyle Life choices are made easier
Knowledge of Body Respond better to different pressures.
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