Plan for the week
Mon (7:30): 800's. Two circuits of low Stobhill – 2 min recovery from when 1st runner completes circuits. 6-8 reps Wed (6:30): Track (5K). 1000m at 5K pace, 5X(400m, 100 recovery, 200m, 100m recovery – efforts faster than 5K pace), 1000m faster than first. Thurs (6:30): Tempo. Lancaster Park. I'm afraid I am out on Monday so can't join you. Hope to be there on Wednesday and Thursday though. Plan for the week
Mon (7:30) - Step downs, Loansdean - 3 sets of: 2:00 effort, 30s recovery, 1:30 effort, 30s recovery, 1:00 effort, 30s recovery, 30 secs effort. 2:00 between sets. Wed - Handicap race. If you have not done this before, have a go! Contact Kevin Bray - kevinbray7924@outlook.com. Thurs (6:30) - Hills Cottingwood Lane. 10X 1:30 up, 2:00 back down. I will be around on Monday and Thursday. Plan for the week
Mon (7:30) - Track 800's. Around 6 X 800 with 1-2 min recoveries (NB shorter if you are focusing on endurance, longer if on speed) Wed (6:30) - 2's and 1's Kirkhill. 6X2 min with 1 min recoveries, then 6X1 with 1 min recoveries. Thurs (6:30) - Tempo. I have a physio appointment on Wednesday night so will miss this, but I hope to be around on Monday and Thursday. I am hoping to make my first attempt at running since 8th Dec this coming week during an orthotic assessment running on a treadmill. If this goes well I plan to run on the track on Thursday, though not doing the session that everybody else will be!!
Plan for the week Mon (7:30) - Hills. Cottingwood lane. 1:30 up, 2:00 to get back down to start. X 10 Wed (6:30) - Tempo, Lancaster Park. 3-5 laps on a role. Thurs (6:30) - Track. Pyramid. 200m, 400m, 600m, 800m, 1000m, 800m, 600m, 400m, 200m efforts with 200m jog recoveries. Fingers crossed that I will see some of you on Thursday. A very Happy New Year to all of you, and good luck to those of you running the 11K today - I hope that you don't have too much of a hang over.
I have prepred a new training schedule for the next three months or so. If you want a copy then email me (r.h.mcallister-williams@ncl.ac.uk). I am afraid I remain unable to run - this is now the longest period of time that I have not run for 20 years, so I am chomping at the bit to get back. I have an assessment on Tuesday and we will take it from there, but I fear in may still be a further weak or two. Plan for the week Mon - No run - Bank Holiday Wed (6:30) - Track 400's. 8-12 1 lap efforts with 1-2 minute recoveries. Thurs (6:30) - 9's Lancaster Park. 9 min effort from the postbox anti-clockwise. First runner turns and jogs clockwise, picking up runner as they meet, until reaches the last person, then all proceed anti-clockwise to re-start effort at post-box. 3 reps I hope you all have a very successful running year in 2017. |
Hamish McAllister-Williams
UKA Level 2 Archives
January 2019
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