As many of you know the running track at Trinity College isn’t available this summer as maintenance work is taking place. Therefore we have decided to use both the public playing fields at West Park and the canal at Calverley Road Bridge to run ‘track style’ training sessions. Kelvin will be leading this, Marie will also support when available.

These sessions will be adapted to suit all abilities and will follow a 4 week cycle where we will aim to cover all anergy systems as well as looking at the skill of running. Sessions will start at 7pm and will last about 1 hour and 15 mins.

Things to consider:

  • Although we will conduct a warm up and cool down appropriate to the workout, a 5 to 10 minute super easy jog before and after the session is also recommended.
  • Consider adding a little extra starchy carbohydrate a couple of hours before the session (and also after) to ensure that your muscle glycogen levels are topped up and that you recover as quickly as possible.
  • There are no changing facilities or toilets at either venue. The coach will however make every effort to have at least one vehicle close by where a small bag could be left (at the runners risk.)
  • If you have any medical conditions or injuries (which are relevant to running), please make the coaches aware of these before the session starts

Where – West Park public playing fields and the canal at Calverley Bridge.

When – Every Thursday from 9th June to 29th September 2022

Session Times – 7:00pm until 8:15pm

How to book – Sessions, session aims and which venue we will be using can be found on the Harriers Hub. Please use this to book your place.

What you can expect to gain from these workouts? – We aim to deepen your understanding through practical sessions of how manipulating intensity, duration and recovery of interval sessions can help to support your ability to go faster and/or further as a runner. We will also help you understand how to; increase your aerobic capacity and endurance, maximise your oxygen uptake, use lactate more efficiently as a fuel as well as improving your running economy.

We will also cover warm ups and cool downs appropriate to the session.

Important note – Interval sessions are often thought of as leg and lung busting efforts. Although this can be the case for some runners at certain times in their training, almost all interval sessions can be adapted to create a training stimulus appropriate to an individual runner. Here’s an example: 2 sets of (3 mins effort, 2 mins recovery X 3) At 3k pace this would be a tough V02 Max session, and at half marathon pace this would be an easy introduction to interval sessions.

If you’re injured or recovering from an injury, a quick check in with Kelvin to make sure that the session can be adapted to suit your needs would be advised.

We look forward to seeing you on Thursday evenings over the Summer and if you have any questions, please just ask.

Kelvin Horner (Club Coach)