Full Calendar

Mar
21
Thu
Thursday Evening Session @ Marriotts School
Mar 21 @ 7:00 pm – 8:00 pm

The main Thursday evening session. These are all sessions for runners of all abilities and offer either a development session (listed first below) or a steady 5 miler. There may be no training session during the midweek league season, May to July, if a race is run on a Thursday.

 

March 2019

Thurs 7th

2 x 6 x 400m (recoveries: 45s between reps and 3 mins between each set)

5 miles steady

 

Thurs 14th

6 x 400m (recoveries: 2 minutes and 30 seconds between reps as effort should be quicker than last week)

5 miles steady

 

Thurs 21st

5 x 30 sec hills (5 sets) (recoveries: walk into slow jog back down hill)

5 miles steady

 

Thurs 28th

2-3 x 1.6K Loops (recoveries: 3 mins walk/very slow jog around finishing area. Can use the hill to walk up/down)

5 miles steady

Mar
23
Sat
Saturday Track Session. @ RIDLINS TRACK
Mar 23 @ 9:15 am – 11:00 am

Warm up and drills, followed by a track session (details below) designed to improve speed, strength and form finished off with a warm down.

Track sessions are suitable for everybody. If you are new to track running, speak to one of the coaches at the track. They will advise you on how to approach the sessions in order for you to gain maximum benefit from them. Give it a try, they are sociable and fun sessions, and will help you improve, whatever your personal targets.

 

March 2019

Sat 2nd Strength & Conditioning session

Sat 9th 10 x 200m

Sat 16th Cooper Test

Sat 23rd 500m reps

Sat 30th 150m + 300m reps x 5 sets

Mar
26
Tue
Tuesday Evening Interval Session @ Marriotts School
Mar 26 @ 7:00 pm – 8:00 pm

Come along and join one of the 5 groups (which cater to all abilities) which go out each Tuesday for an interval session. Each week varies and includes sessions such as ladders and pyramids!

 

Session details March 2019

Sessions in groups (unless a club session)

Tues 5th

3, 1, 2 mins efforts x 5 sets (recoveries, 90secs, 30 secs, 60 secs)

The purpose of this session is to reduce the rest in the middle of the set to work on the runners’ oxygen capacity. Make sure all runners regroup as quickly as possible to maximise the recovery.

 

Tues 12th

3mins 30secs with 30 secs surge, x 7 sets (recoveries 90 secs)

The purpose of this session is to learn to finish strongly. After 3.30mins of the interval, increase the pace as if finishing a race, learning to increase the pace (surge) or drop another runner.

Tues 19th

Fartlek – ideal session to try the next group up

Tues 26th

Club session – good coach/bad coach

Mar
28
Thu
Thursday Evening Session @ Marriotts School
Mar 28 @ 7:00 pm – 8:00 pm

The main Thursday evening session. These are all sessions for runners of all abilities and offer either a development session (listed first below) or a steady 5 miler. There may be no training session during the midweek league season, May to July, if a race is run on a Thursday.

 

March 2019

Thurs 7th

2 x 6 x 400m (recoveries: 45s between reps and 3 mins between each set)

5 miles steady

 

Thurs 14th

6 x 400m (recoveries: 2 minutes and 30 seconds between reps as effort should be quicker than last week)

5 miles steady

 

Thurs 21st

5 x 30 sec hills (5 sets) (recoveries: walk into slow jog back down hill)

5 miles steady

 

Thurs 28th

2-3 x 1.6K Loops (recoveries: 3 mins walk/very slow jog around finishing area. Can use the hill to walk up/down)

5 miles steady

Mar
30
Sat
Saturday Track Session. @ RIDLINS TRACK
Mar 30 @ 9:15 am – 11:00 am

Warm up and drills, followed by a track session (details below) designed to improve speed, strength and form finished off with a warm down.

Track sessions are suitable for everybody. If you are new to track running, speak to one of the coaches at the track. They will advise you on how to approach the sessions in order for you to gain maximum benefit from them. Give it a try, they are sociable and fun sessions, and will help you improve, whatever your personal targets.

 

March 2019

Sat 2nd Strength & Conditioning session

Sat 9th 10 x 200m

Sat 16th Cooper Test

Sat 23rd 500m reps

Sat 30th 150m + 300m reps x 5 sets

Apr
2
Tue
Tuesday Evening Interval Session @ Marriotts School
Apr 2 @ 7:00 pm – 8:00 pm

Come along and join one of the 5 groups (which cater to all abilities) which go out each Tuesday for an interval session. Each week varies and includes sessions such as ladders and pyramids!

 

Session details March 2019

Sessions in groups (unless a club session)

Tues 5th

3, 1, 2 mins efforts x 5 sets (recoveries, 90secs, 30 secs, 60 secs)

The purpose of this session is to reduce the rest in the middle of the set to work on the runners’ oxygen capacity. Make sure all runners regroup as quickly as possible to maximise the recovery.

 

Tues 12th

3mins 30secs with 30 secs surge, x 7 sets (recoveries 90 secs)

The purpose of this session is to learn to finish strongly. After 3.30mins of the interval, increase the pace as if finishing a race, learning to increase the pace (surge) or drop another runner.

Tues 19th

Fartlek – ideal session to try the next group up

Tues 26th

Club session – good coach/bad coach

Apr
4
Thu
Thursday Evening Session @ Marriotts School
Apr 4 @ 7:00 pm – 8:00 pm

The main Thursday evening session. These are all sessions for runners of all abilities and offer either a development session (listed first below) or a steady 5 miler. There may be no training session during the midweek league season, May to July, if a race is run on a Thursday.

 

March 2019

Thurs 7th

2 x 6 x 400m (recoveries: 45s between reps and 3 mins between each set)

5 miles steady

 

Thurs 14th

6 x 400m (recoveries: 2 minutes and 30 seconds between reps as effort should be quicker than last week)

5 miles steady

 

Thurs 21st

5 x 30 sec hills (5 sets) (recoveries: walk into slow jog back down hill)

5 miles steady

 

Thurs 28th

2-3 x 1.6K Loops (recoveries: 3 mins walk/very slow jog around finishing area. Can use the hill to walk up/down)

5 miles steady

Apr
6
Sat
Saturday Track Session. @ RIDLINS TRACK
Apr 6 @ 9:15 am – 11:00 am

Warm up and drills, followed by a track session (details below) designed to improve speed, strength and form finished off with a warm down.

Track sessions are suitable for everybody. If you are new to track running, speak to one of the coaches at the track. They will advise you on how to approach the sessions in order for you to gain maximum benefit from them. Give it a try, they are sociable and fun sessions, and will help you improve, whatever your personal targets.

 

March 2019

Sat 2nd Strength & Conditioning session

Sat 9th 10 x 200m

Sat 16th Cooper Test

Sat 23rd 500m reps

Sat 30th 150m + 300m reps x 5 sets

Apr
9
Tue
Tuesday Evening Interval Session @ Marriotts School
Apr 9 @ 7:00 pm – 8:00 pm

Come along and join one of the 5 groups (which cater to all abilities) which go out each Tuesday for an interval session. Each week varies and includes sessions such as ladders and pyramids!

 

Session details March 2019

Sessions in groups (unless a club session)

Tues 5th

3, 1, 2 mins efforts x 5 sets (recoveries, 90secs, 30 secs, 60 secs)

The purpose of this session is to reduce the rest in the middle of the set to work on the runners’ oxygen capacity. Make sure all runners regroup as quickly as possible to maximise the recovery.

 

Tues 12th

3mins 30secs with 30 secs surge, x 7 sets (recoveries 90 secs)

The purpose of this session is to learn to finish strongly. After 3.30mins of the interval, increase the pace as if finishing a race, learning to increase the pace (surge) or drop another runner.

Tues 19th

Fartlek – ideal session to try the next group up

Tues 26th

Club session – good coach/bad coach

Apr
11
Thu
Thursday Evening Session @ Marriotts School
Apr 11 @ 7:00 pm – 8:00 pm

The main Thursday evening session. These are all sessions for runners of all abilities and offer either a development session (listed first below) or a steady 5 miler. There may be no training session during the midweek league season, May to July, if a race is run on a Thursday.

 

March 2019

Thurs 7th

2 x 6 x 400m (recoveries: 45s between reps and 3 mins between each set)

5 miles steady

 

Thurs 14th

6 x 400m (recoveries: 2 minutes and 30 seconds between reps as effort should be quicker than last week)

5 miles steady

 

Thurs 21st

5 x 30 sec hills (5 sets) (recoveries: walk into slow jog back down hill)

5 miles steady

 

Thurs 28th

2-3 x 1.6K Loops (recoveries: 3 mins walk/very slow jog around finishing area. Can use the hill to walk up/down)

5 miles steady

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