|
Please see the teams for the inaugural (and in the nicest way hopefully last) Easter Virtual Berkeley Avenue 5k Relay. Download Team List
The race window is from now until midnight Friday April 9th, running just over three laps of the popular fast and flat Berkeley Avenue circuit in Chartridge, just up from Chiltern Hills Academy. Here is a strava map of the course. https://www.strava.com/activities/4954959637 Please email your strava runs to steve.perkin@chilternharriers.com or if you don’t have strava, just email your time. Feel free to have more than one attempt. Good luck! Steve Each of the sessions are limited to 20 athletes. Please use the booking form to sign up. Details on how to book your sessions are at the bottom of this page.
Tuesday 30 March: Session 1: Speed endurance + some hill work at Lowndes Park. Warm up at 7.00pm with Mike Shrive If you cannot get there by 7.00pm please arrive as early as you can. Most/all of the session will be on grass. Parking in the Star Yard Car Park, off St Mary’s Way, Chesham and then meeting at the toilet block in the Park. Before you register for or turn up to any group senior training sessions, you must read and agree to this updated Covid-19 risk assessment. 
It’s been a while since the EA 5 Mile relays and it looks like it will be several weeks before much real competition, whether on track or road, will recommence.
So we are having a virtual 5k Easter road relay race, based around the popular flat and fast circuit of Berkeley Avenue in Chesham, just off Chartridge Lane. Katie Royals has kindly created a google entry form . Please use this to enter and insert an approximate time for 5k. Easter Berkeley Ave Virtual 5km Relay entry form Closing date for entries is Friday 26th March. Over that weekend I will divide up the entries into, hopefully, evenly matched teams of five (or other multiple depending on the number of entries) with the help of other coaches. I will publish these so athletes can see who is in their teams and the window for tackling the run is Monday March 29th to Friday April 9th. Please feel free to send me photos that I can add to the club website along with my report. For those that haven’t run this route before I measured it on strava yesterday at 1650m, so 5k is three full laps plus a short extra finish of around 50 metres (dependent on running line etc). https://www.strava.com/activities/4954959637 Athletes can start anywhere but typically on Berkeley Avenue close to the bottom junction with Chartridge Lane. Berkeley Avenue bends to the left and then is gently uphill straight up until a left turn joining back up with Chartridge Lane. Athletes then follow the main road back to the bottom junction with Berkeley Avenue, turning left. Pavements along the whole route are broad and in good condition so there shouldn’t be any need to run on the road itself. Those with strava or other GPS facility, please use that to record your times. Others can use a coach, parent or friend to time them and email the time to me (steve.perkin@chilternharriers.com) Younger athletes should ensure at least one adult is there to supervise. As government restrictions relax on March 29th, athletes could opt to run together but in very small groups only please. Please let me know if you have any queries. Once we get confirmation tomorrow from the government this should be our last on-line training plan and we will soon be together! Woo Hoo!
As with all plans, this should be adapted to suit you best. No problem to switch sets and reps up or down. You are the only one who knows how you are feeling. This week's training is brought to you by Mike!
As the weather improves and the countdown to 29th March approaches, please do not get carried away. The old cliche "make haste slowly" is always relevant. I hope to see as many of you as possible at a club session in late March/early April. Monday Recovery run from weekend. Tuesday Continuing the "hill work" theme from Trevor B last week, plan a 3-5 mile route, with several hills (not difficult in the Chilterns!), ideally with a flat 1/2 mile start & finish. Work hard on the hills, concentrating on cutting stride length and rapid cadence. Wednesday Rest/Mobility/Core Strength Work Thursday Interval session - Select a flat road circuit of 600m-1200m. Aim to do reps totalling 3000m-3500m,with recovery time of 1/2 rep time. "Consistency is the key". Warm up & down is essential. Friday Rest Saturday Runfly 5km or a solo 3km time trial. Sunday LSD -Long Steady Distance. Explore new routes. No pressure on time/distance etc, just enjoy! I couldn't think of a better way to mark Mother's Day than to celebrate our lovely Chiltern Harriers family. So please enjoy a selection of our "Mums and Dads on the Run" (and - very occasionally - walk).
Stay safe, healthy, happy and fit, Harriers, Ellie x It looks like another round for some of our coaches before a resumption of group training, so here is Trevor Braun's latest plan.
Remember: the following program 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, or what you are now capable of doing. Do not increase your maximum weekly mileage by more than 10%. Stretching can be beneficial straight after your warm down.Monday Easy 5 mile at recovery/easy pace, on or off road. (5mls,8km) Tuesday 1 ml warm up then 3 sets of 3 x 1min steep hills up at fast pace with med pace back down, 2 mins jog between sets. Then 3 sets of 3 x 30secs of steep hills up with med fast back down with jog down recovery 2 minute jog between sets. 1 mile easy warm down (7mls, 11k) Wednesday Rest Day, Cycle or core work/strengthening. Thursday 1 ml warm up then speedwork pyramid 1 min out , I min R , 1 min back, 1 min R, 2min out 1 min R, 2 min back 1 min R, 3 min out, 1 min 30s R 3 min back 1 min 30s R, then repeat in reverse order 3 min out etc, 2 min out etc, 1 min out etc., 1 ml warm down (6mls,10k) Friday Easy 5ml, 8km recovery Saturday 1 mile warm up + strides then Runfly5km or fast 5 mile run, then 1 mile warm down and stretch (7.5mls/ 12km). Sunday Long run on or off road: (7ml to 10mls, 11km to 16km) at enjoyable/comfortable pace: and stretch. |
Archives
January 2023
Categories
All
|
||
RSS Feed