As promised, please find attached a new schedule through till Xmas! as ever, I have mixed up long, medium and short efforts across the week but constrained the long ones to Wednesdays and Thursdays since these sessions can over-run a little. I have also ensured one track session per week. Some old favorites and a couple of new sessions:
Track (Speed). Similar to the "Step-down" session we previously did around Loansdean. 3 sets of 400m, 300m 200m, 100m with 100m walk/jog recoveries with an extra 200m recovery between sets. The aim of this session is to learn to get faster as you get tired.
Short Hills. This sounds like an odd session - 10 x 10s sprints uphill. 60-90s recoveries. So efforts shorter, and recoveries longer, than a Tabata session and only 1 min 40s of effort in total! The goal here is strength. This is in effect like doing squats with weights in the gym. I have added it in for a bit of variety.
Track (200). Nice short 200m efforts, but the two sting in the tail are that the recoveries are 200m JOGGING, NOT WALKING and that there are 20 efforts. This this session is about speed, but it is also very much about pacing as well.
In line with this third new session, there is increased emphasis on endurance over the winter months, with 9s and tempo sessions, but also hills and "800s" on the road and track. I hope you enjoy and benefit from it! If you are not on my email circulation list and want a copy, email me at firstname.lastname@example.org
Plan for the week
Today - no run planned - some people may be meeting late afternoon/early evening
Wed (6:30) - Bypass. Two 1.8m tempos (option 3)
Thurs (6:30) - Track (800S). 5 X 800m with 2-3 min recoveries: 1st 800m at 5K pace; 2nd 700m at 5K pace then 100m faster; 3rd 600m at 5K pace then 200m faster, 4th 500m at 5K pace then 300m faster, 5th 400m at 5K pace then 400m faster.
Finally, I just wanted to float an idea of a forming a spring marathon group. The idea is for people to meet up say once a month for a drink and to discuss training progress towards a spring marathon and possibly have a Facebook page or some other form of social media link for people. In terms of training, the idea would be to essentially follow the usual schedule with a long run at the week end. People may want to do some training with other members of the group depending on fitness levels. What I will also do is start to look out maybe one session per week in the schedule and adapt it for people doing marathon training. However, before I go to the trouble of doing this, I wanted to find out if there is anybody interested and what marathon they are aiming for. Just email me (email@example.com).
It was good for once actually making all the sessions this lat week. Fingers crossed, I will make all the sessions this coming week prior to being away - on holiday no less! - for the following two weeks.
Plan for the week
Mon(7:30) - Hills. Mitford Church. 10X 1:30 uphill, 2:00 to get back down to start.
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) - 1/2K and tempo. 3 X approx 500m efforts then tempo. Route – Allery Bank to level crossing. 1st effort level crossing to Park House. Track to Guidepost road. 2nd effort to Hepscott Red House. Down to junction and hard left. 3rd effort to farm track on right. To Shadfen. Short tempo - Tempo Shadfen to Jewson’s (1.4m). Longer Tempo - Shadfen to Whorral Bank via Bothal and Pegswood Bypass (2.6m).
As things stand, I may try to take Thursday and do the short tempo, since I may try do a long run on Friday before I disappear on holiday.
This is the end of the current schedule. Traditionally I leave you to your own devises while I'm away, to either just have a couple of easy weeks if you have been training consistently hard. If you have not been and you are wanting to do some efforts, then I suggest that you pick sessions off the existing schedule which is up in the club house. I will put together a new schedule and circulate (hopefully) on the 27th August. NB - the 28th is a Bank Holiday, so the run that night will be earlier than the usual 7:30 pm slot. On recent Bank Holidays, I think we have met at 5:30 or 6. If you want to run with the group on the 28th, let me know and what time would be good for you.
Enjoy the rest of the summer!
UKA Level 2