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Senior Training Plan - WC 22/02/21

21/2/2021

 
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 ali-parkfit@hotmail.co.uk for details.
Have Fun.  Ali Young

Senior Training Plan - W/C 01/02/21

30/1/2021

 
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

Steve Field

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,6*appox 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.

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!


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  • Home
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