Hi-Vis is mandatory for all road training
Please read these details carefully as it will save time on the night. Use the links below for information on training strategy, time bands and training levels.
Tuesday 11 February
You may choose from two coached sessions this week. Please arrive warmed up and ready to run.
S1. This week's session is Danes Loops with Sue at 6:45pm.
Coach Sue says: 'We’ll meet at the Leisure Centre steps for the briefing, and then jog to the corner of Kingsmark Avenue where we’ll regroup and start the main session.
From here you will run along Kingsmark Lane, taking a left at Huntfield Road with relaxed running downhill to Lancaster Way, where you’ll take a left and run to the end of the road and straight up and through the park - a head torch is recommended here. Just before the road you’ll see two flights of steps, take the left-hand ones and bound up them with minimal contact to provide a plyometric effect.
You’re now at the top of the first part of the climb up St Kingsmark Avenue, which you follow round to the right at a steady effort. It then bends to the left cueing an increase in your pace all the way to the Avenue top. At the top, turn left for an active recovery and regroup to the top of Huntfield Road and then start the next loop. 30 minutes of running. After your final loop we’ll meet back at the top of St Kingsmark Avenue to review the session.
Focus on technical elements of hill climbing and relaxed downhill running. His should build strength / endurance.
Safety Note: although you’re mainly on pavement for this session, care should be taken crossing side roads coming from your left as you run anti-clockwise round the estate. Hi-Vis is mandatory'.
This session is not suitable for Juniors participation.
S3. This session is perhaps most suited to Pace Band A, B and C runners, and will be coached by Eddie on the Beachley Inner Loop. Meet at the northern junction of Loop and Inner Loop Roads [ ///settle.healers.dustbin ]. The session starts at 6:30pm, and this week is 6 x 900 as follows: 5 x 900 @L2 on the loop, into L3 on the straight, with 90 seconds recovery. No 6 is flyer.
This session is not suitable for Juniors participation.
Training Strategy
Coached sessions are targeted at 10k racing, as outlined on the club website (link below). If you are training for other distances (5k / half / marathon) and would like some advice on incorporating club sessions into your training plan, or training plans in general, please speak to a member of the coaching team.
Thursday 13 February
This Thursday is the choice of a training run or a coached track session, full details below.
Track Session. This will be coached by Eddie, starting at 6:30pm. Thursday sessions involve routines which prepare runners for weekend racing. This week is 20 mins unstructured fartlek, clockwise and Hill 3. L2 basic pace, into L3 for the efforts.
Training Run. This week's run is Mathern, meeting in the Leisure Centre bar at 6:35pm for a 6:45pm start. Gill is MC and will get you into in your groups. You may choose a tempo, social run, a 45 minute out and back led by Marie, or a walk.
The 45 minute run option provides a guided run for those new to running / graduating from C25K / returning from injury. The pace of the run is set to match the slowest runner; all are welcome and no one is left behind. This is an out and back run – out for 20 mins and then back (with a spare 5 minutes contingency.
The recommended Tempo section for this run is the 0.88 mile Strava Segment Mathern Road Climb. By running this section at Level 2 each time, you can track your progress through the winter.
Hi-Vis is mandatory and you will require a headtorch
After your run will be tea/coffee and biscuits in the Leisure Centre bar, do join us for a drink and a chat.
Other Announcements
Want to Join the Coaching Team?
Coaching in the club is hugely rewarding for individuals, and a great way to get involved with the club and your running mates. If you choose to do a Leader in Running Fitness course, a one day course paid for by the club, you will then be paired with more experienced team members to deliver regular sessions. If you're interested, have a chat with any of the team members for more information, and to see how you can get involved for a taster before committing!
Thursday Volunteers
We are now looking for MCs and 45 minute run leaders. Please put your name down to volunteer if you can, using the link below.
Trial Membership
Just a reminder that all prospective members should sign up for a one month free trial. Link below to the webpage with the details and form.
Volunteering at parkrun
A friendly reminder that if you love parkrun, please consider volunteering regularly at a local event. Some are at risk due to a lack of volunteers.
Dickie.
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