This coming week is that last one on the current schedule. I will wing it for the following week and try to have a new schedule starting 10th April, but if not certainly for the 17th. I'll circulate it as soon as it is done.
Plan for the week Mon (7:30) - Step Downs. Loansdean. 3 sets of 2:00, 1:30, 1:00 and 0:30 efforts with 0:30 recoveries. Wed (6:30) - Hills. 10X 1:30 with 2:00 recoveries. If the light is good enough, we will do this from Mitford Church rather than Cottingwood Lane - the first time out of the town this year! Thurs (6:30) - Track 1600m. 1000m effort, then 2-4 X 1600m efforts, then 1000m. 2:30 to 1:30 recoveries Fingers crossed, I am around all week. Plan for the week
Mon (7:30) - Hills. Cottingwood lane. 10X 1:30 up and 2:00 back down Wed (6:30) - Tempo. Lancaster Park Thurs (6:30) - Track Pyramid. 200m, 400m, 600m, 800m, 1000m, 800m, 600m, 400m, 200m efforts with 200m jog recoveries. I am REALLY going to do my best to make all sessions this week!
Can shoes make you faster? A recent study has suggested that just a 100g difference in weight can make around 0.8% difference in speed. This doesn't sound much, but that means 3:01:25 rather than 2:59:59, 3:31:40 rather than 3:29:59 or 4:01:54 rather than 3:59:59 for a marathon – enough to feel gutted! So don't wear shoes – that would save weight? Yes, but cushioning helps running efficiency by a similar amount. Consider – you can run quicker on the track than on the road because of this cushioning effect. So are there any features on a shoe that mean you will run faster? Yes – wear. Plan of the week Mon (7:30) - 800's. Two circuits of low Stobhill – 2 min recovery from when 1st runner completes circuits. 6 reps. Wed (6:30) - Track, 5K session. 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 am afraid that I am away on Wednesday and Thursday. I hope to be running on Monday. I have been given the all clear to once more return to running, though starting off cautiously. I am planning on a short run tomorrow morning and if this goes OK I hope to be able to run with the group every night this coming week. Fingers crossed!
Plan for the week Mon (7:30) - Track 800's. 4-6 x 800m efforts with 2 to 1 min recoveries. More efforts if you have a spring marathon coming up. No less than 1:30 recovery unless you are training hard for a half marathon plus. Wed (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. Great introduction to tempo running. Thurs (6:30) - 2's and 1's, Kirkhill. 6X 2 min efforts with 1 min recoveries, then 6X 1min efforts with 1 min recoveries. Hope to see loads of you training, |
Hamish McAllister-Williams
UKA Level 2 Archives
January 2019
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