All change for Tuesdays (during October) and Thursday as the winter season approaches:
*****Important message to all those attending our Training Sessions and those looking to do races again shortly. *******
We know some of you have still not renewed your membership for the current year. It is important for you and important for the Club as the Insurance cover for incidents that occur in training with the Club only applies to fully paid up Club members. If you are not sure if you have paid, you can check with Tamsin Finch whose details are now on the membership application forms.
I hope you were able to take part in the resumption of parkrunning on Saturday 24 July.
Good Evening from Race Report HQ, where the exciting news of the weekend is that I have ‘mastered’ tree surgery and created some half-decent elderflower cordial in the process. Fortunately, the news from the roads, tracks and trails is far more exciting.
Details of how to book sessions for next week are below. Please note that you must check there is space available on your preferred session(s) before booking.
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.
Adjust reps/rests/sets accordingly to what suits you right now and your fitness.
Mon 22nd – Easy 4 mile run. **
Tue 24th – Downhill Efforts. We often train up hill, but forget downhills at speed. Some love it, some are less confident. Be careful, it really does require lots of work from your quads. One set is 2 x Hard effort Up AND effort Down, no rest between the 2 up and downs. 4 to 5 sets with 90sec to 2min recovery between. Look for a hill of around 45sec up.
Wed 25th - https://www.youtube.com/watch?v=2137wAXvufE ‘Yoga for Tired Legs’. And/or easy 3 mile run
Thur 26th – 14 to 16 x 200m off 45. What fast effort can you sustain for the amount of reps with the short recovery. 1 mile WU & CD
Fri 27th – REST and Foam Rolling day
Sat 28th – Maybe you want to try a Fly5km after your 5mile efforts to see what can pull out the bag. Otherwise might want to look at bulkier miles after doing lots of short sharp stuff - but keep it easy if upping the mileage for both Saturday and Sunday….. with a 80min run. If want to add speed, try 30mins easy, 30mins HM pace, 20mins easy.
Sun 29th Feb – 90min easy pace run.
**Next term’s Conditioning for Runners starts 6.30pm and it is a 6wk term. Email firstname.lastname@example.org for details.
Have Fun. Ali Young
OK people. Brace yourselves, it’s my turn to put together a training week –of course you don’t have to do it all ……you are allowed to pick and choose, but come on we all need something to aim at!!
Monday 1st February - Easy Run 6 to 7 miles – treat as a recovery run
Tuesday 2nd - Speed – Loops. Few suggestions of where to use:
Fullers Close 1 loops 30sec. recovery standing still - 2 loops 30sec. then 3 4 5 4 3 2 1 each with the 30sec. recovery (400mts each loop)
or Chartridge Lane/Berekeley Avenue 1 loop 30sec. recovery 2 3 2 1 (1 mile each)
or Codmore Crescent 1 2 3 4 5 4 3 2 1 30sec. recovery between each (400mts loops)
or find any other loops near you
Wednesday 3rd - Rest Day
Thursday 4th - Strength Workout – 4 x 2 miles at 10sec faster than your half marathon pace with 2 mins. Recovery jog between each
Friday 5th – Easy 6/7 miles (as Monday)
Saturday 6th – Tempo run 8/9 miles even pace through out
Sunday 7th Long Run 10/15 miles
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!!"
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.
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.
Rest or Easy 3 to 5 miles/or Bike
2or 3 x 2km (1.24miles=2km) efforts at around 5km pace. 2 to 3 mins recovery between reps.
Rest day or yoga!
It's Fly5K time!
Or did you want to try your 1mile Time Trial that you did last lockdown in Ali's training plan?
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!!
Your training guide for this week comes from 'consistency is key' Mike Shrive.