Winter Training Schedule 2017/18

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Thursday Sessions to Help You Blitz Your Way Through Winter.

This 5-week rolling plan is led by Garth de Roux and Marie Hart. It is designed to help you become: Fitter, Faster and Stronger as well as enable you to maintain consistent training over the winter months.

We meet at 6.55pm at the club house as WE SET OFF RUNNING AT 7.00pm.

Important Safety Instruction.

  • Reflective gear/bibs MUST be worn at all times as all the sessions are on streets/cross roads.
  • Please take the utmost care throughout all the sessions, when crossing roads and be extra observant on the paths for uneven pavements/potholes etc.
  • You are responsible for your own safety.

We encourage all abilities to try out the sessions, but, you will need to be able to run at least 5 miles or more non-stop to complete the full sessions.  However, you can modify the sessions to suit by setting off early, meeting up near the efforts and/or doing fewer repetitions.

The sessions are only as hard as you make them so don’t be put off if you’ve never done them before.

Please do speak to us at the club on a Tuesday if you are unsure or need anything at all clarifying.  Alternatively, contact us on:

Marie: 07948558424 or email marie.davemc@googlemail.com

Garth: 07931586919 or email gmrderoux@gmail.com

Please note NO TRAINING SESSION ON DECEMBER 28TH

Session 1 – Tempo run.  Coach led at the start and finish only. Therefore you must know your chosen route.

The aim of a tempo run is to build up to a faster pace than your steady run pace and then sustain that pace to increase your stamina and awareness of pace judgement. Do not take risks when crossing roads. Safety comes first.

Please see map links below for full route information.

The exciting part is:  All the routes cover the same last mile. This is where you push yourself that bit harder as you chase down runners ahead, try to stay in front of fellow runners and then give it your all in a sprint finish to the end down St Margaret’s Avenue to the junction with Stanhope Avenue.

Cool down –  run back to the club.

You choose which route you want to run.  As a guide you can use your 10k race pace.

Route 1.     5.4 miles suitable for 55 plus minutes 10k pace.

Route 2.    6.1 miles suitable for 47 – 54 minutes 10k pace.

Route 3.     6.6 miles suitable for 41 – 47 minutes 10k pace.

Route 4.     7.7 miles suitable for 41 mins and below 10k pace.

Session  2    6 x 800 or 5x 1000 metres Intervals

Warm up – We run from the club to start of the intervals on Cookridge Avenue (postcode LS16 7NA).  The efforts start and finish in the same place with timed recovery walk/jog in between each effort.

Cool down  run back to the club.

Session  3     Hill Reps

Warm up – We run from the club to the warm up hill on Woodhill Court (LS16 7BW) then on to 3 other hills in Cookridge for 5 reps on each hill.

Cool down – run back to the club.

Session  4    12 x 400 metres Intervals

Warm up – We run from the club to Lee Lane (back of Trinity College) then 10 or 12 reps on Southway (postcode LS18 5RN).

Cool down – run back to the club.

Session  5    The Variety Efforts  1.25 miles (2 or 3 times).

Flat, downhill, uphill – a bit of everything with a sprint finish.

Warm up – We run from the club to Cragg Road /junction Ring road A6120 (postcode LS18 4NT). Down Cragg road and Wood Lane to the junction with Outwood Lane.

Efforts start on Outwood Lane, run to the mini roundabout on Low Lane, turn left to roundabout on Ring Road then left up the ring road to the finish just before the Cragg Hill recreation ground on Broadway.

Please keep to the pavement at all times and take EXTRA CARE on Outwood Lane as the pavement runs out about half way and you must cross over and use the pavement on the other side of the road.  Then before the bottom of Outwood Lane you cross over the road again.

Cool down – run back to the club.

SESSIONDATEDATEDATEDATEDATE
1. Tempo run See maps.05/10/201709/11/201714/12/201725/01/201801/03/2018
2. 800/1000 metre intervals12/10/201716/11/201721/12/201701/02/201808/03/2018
3. Hills19/10/201723/11/201704/01/201808/02/201815/03/2018
4. 400 metre intervals26/10/201730/11/201711/01/201815/02/201822/03/2018
5. Variety Run 1&1/4 mile efforts02/11/201707/12/201718/01/201822/02/201829/03/2018
END OF WINTER SESSIONS
By |September 20th, 2017|