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Senior Training Plan - W/C 25/01/21

24/1/2021

I hope you've all had lots of snowy fun today and are ready for another week of socially distanced running excitement!
This week's training plan is brought to you by the lovely Ali Young.
She says: "As always, adapt the session to suit you, if want to swap days around that's fine too. Life is ever changing and training can go with the flow, we do not have the same schedule. We all say it, but it's true - listen to your body!!"

Monday
Yoga/Mobility -Ali's Conditioning for Runners class at 6.30pm as usual for some - newcomers are also welcome, message Ali to find out more.

Tuesday
Time for hills! Bit of a different effort on this one.
Moderate effort up the hill and then harder effort at the top on the flat. 60secs up PLUS 30secs on flatter section x 8. This is designed to help you build the strength to still have power when you have reached the top. Blast everyone in a race when they think you've faded!
IF find it hard to find right location for this, go for 4 x 90secs plus 6 to 8 x 30secs...jog recovery from both.

Wednesday
Rest or Easy 3 to 5 miles/or Bike

Thursday
2or 3 x 2km (1.24miles=2km) efforts at around 5km pace. 2 to 3 mins recovery between reps.

Friday
Rest day or yoga!

Saturday
It's Fly5K time!
Or did you want to try your 1mile Time Trial that you did last lockdown in Ali's training plan?

Sunday
Funday! Easy run 60-120mins or, for a bit of a change, try a 2 to 3hr brisk walk - it will get you finding completely different muscles!!

Senior Training Plan - W/C 18/01/21

16/1/2021

Your training guide for this week comes from 'consistency is key' Mike Shrive.
As I'm really enjoying seeing all your selfies coming in, we're going to extend the #HarriersChallenge for another week - multiple entries are not only allowed, but encouraged!

Mike's words of advice before we get into the training plan are as follows:
As Trevor B commented last week, this is only a guide, please do not suddenly increase quantity or quality of your training schedule.
The emphasis over the coming weeks/months is going to be on self inspiration and motivation, a degree of variety and change might assist. Please always take into account weather and underfoot conditions ( the Chilterns are water logged at present!)
As we live in an area which provides many nearby training locations, suggest travel is minimised.

MONDAY
30-40 mins "recovery" run, easy pace, no pressure, relaxed running.

TUESDAY
"An old favourite" of mine, best done on road in present conditions. 10 mins steady, 10(1 min hard,1min jog rec) 10 mins steady. total 40 mins.

WEDNESDAY
Rest/stretching/core strength work/cycling.

THURSDAY
Warm-up,6appox 800m,1/2 time of rep as recovery, 5mins jog, 5*80-100m fast strides, jog back recovery. Aim of these short efforts is faster cadence when legs tired. Best also on road/tarmac. Warm-down.

FRIDAY
Rest Day

SATURDAY
Warm-up. Solo time trial over 3 or 5 km, set realistic targets with km times if watch allows. Warm-down.

SUNDAY
Long Steady Distance (LSD) 50-90 mins. try new routes, explore your area, do not worry about pace, some forward planning useful. The Chilterns are brilliant for this.

Remember we all have good and bad days training, please during these difficult times search for the positives. Keep safe and well.

England Athletics Virtual 5 Mile Road Relay Competition

15/1/2021

CHILTERN RESULTS
After a slow start, a late increase in momentum led to 128 complete teams finishing the England Athletics Virtual 5 Mile Road Relay competition in the past few weeks. The event started on December 26th and finished on January 13th.

Chiltern Harriers finished in an impressive tenth place and for several days during the competition the club was holding down a top-six spot. Chiltern therefore qualifies, as one of the top 50 teams, for the next round to be held Feb 12th - Feb 15th.

The scoring team of four males and four females was as follows: Richard Slade (25.51), Fabian Downs (26.12), Cameron Reid (26.42), Aran Davidson (27.20), Bex Nkoane (30.22), Ellie Bates (30.27), Maddie Hughes (30.59) and Lean Ni Chiobhain (32.09).

Each runner was required to complete a five mile road course that started and finished in roughly the same spot and upload Garmin /Strava data as proof of performance.

The minimum age to compete was 15, and Chiltern saw great runs across the age groups and a total of 57 club runners taking part out of a total of 3019 nationwide.

There were three Chiltern runners that were top performers in their age group – Nick Hughes (Vet 50), Bex Nkoane (Vet 45), and Maddie Hughes (U15). Cameron Reid (9th U20) and Trevor Brawn (6th Vet 70) also secured top ten spots in their age groups.

Richard Slade was highest placed Chiltern male (in 48th) with Bex Nkoane (581st overall and 32nd female) top Chiltern woman. This shows the high level of competition involved, making a team top-ten finish all the more laudable.

After such a strong showing by the club in Round 1, it would be good to try and repeat a high finish with great participation levels in Round 2 in mid-February.

Senior Training - W/C 11/09/21 and a new #HarriersChallenge

9/1/2021

Lockdown 3.0 may be in full swing and training sessions cancelled for the time being, but that doesn't mean running and the Harriers spirit has to stop.

The coaching team will be providing a weekly training schedule, which can be adapted for everyone and there will also be a new #HarriersChallenge each week.

We starting off simply, with a club kit selfie competition! This can be post run, workout or just going about your daily routine. Get creative - bonus points if anyone joins a work Zoom in their Harriers vest!

Post your pictures on Facebook, Slack and Instagram using #HarriersChallenge before 6pm on Saturday 16th to enter.

This week's training comes from Trevor Brawn:

He says: With the virus gets a bit more scary now we all need to toughen up on processes, if we are able to, and manage our activities even more safely if possible. One aspect which I think is important is that we do not drive to exercise locations when we can safely run from home, without putting anybody else in jeopardy.

Training offer week 1

This is a guide only and not a requirement. Please look at your weekly training schedule when group training was possible before lockdown and select from the following optional sessions that equate approximately to what you might have done normally. Do not increase your maximum weekly mileage by more than 10%

Mon 11 Jan: 1 mile warm up then 3miles to 6 miles fartlek trail or road running up to fast-medium pace, then 1 mile warm down and stretch (range 5 miles to 8 miles/8km to 13km)

Tues 12 Jan: Minimum 1 mile warm up + strides, then 2 x 4 x 1.5min hills on or off road (med/fast pace up hill), easy pace recovery run back down: 10 min easy paced flat running between sets + 1 mile warm down + stretch to finish(7mls/11km).

Wed 13 Jan: Rest Day, Cycle or core work/strengthening

Thu 14 Jan: Speed endurance session on road 1 mile Warm up + strides, 3 x 1mile fast with 3 min jog recovery between each 1ml effort, easy jogging for 10 minutes, then 3 x 0.5 ml with 2 min recovery between each. 1 mile Warm down +stretch (7.5mls/12km).

Fri 15 Jan: Total rest day, or easy cycle.

Sat 16 Jan: 1 mile warm up + strides then Runfly5km within a medium paced 5 mile run, then 1 mile warm down and stretch (7.5mls/ 12km).

Sun 17 Jan: Long run on or off road: 7ml to 10mls at enjoyable/comfortable pace: and stretch .
Approx: 34mls to 40ml (54kms to 64kms)

Happy running and selfie taking!

Chiltern Harriers AC

Senior Training Plan - W/C 25/01/21

Senior Training Plan - W/C 18/01/21

England Athletics Virtual 5 Mile Road Relay Competition

Senior Training - W/C 11/09/21 and a new #HarriersChallenge

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