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,