We are now officially into winter time! Snow yesterday and the clocks changing this morning. Legging, hats, gloves coming out of storage.......
I am sending you details of the next two weeks since I am away next weekend on top of the world!
W/B 29th Oct
Mon (7:30) - 4s and 2s. Stobhill. 4:00 effort, 2:00 recovery, 2:00 effort, 2:00 recovery. 3 sets. Hamish away
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. Hamish hoping to make this session.
Thurs (6:30) - Lancaster Park "9's". Effort from the post-box anti-clockwise. When first runner gets all the way around, they shout 'time' and turn around 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. "9's" since each effort approximately 9 mins. It is a good idea to keep an eye on the time and stop your effort after 9:15 if you have not heard anything because people can get spread out. 3 reps. Hamish away.
W/B 5th Nov
Mon (7:30) - Track speed session - 3 sets of - 400m, 300m, 200m, 100m with 100m walk/jog recoveries. Extra 200m recovery between sets. Hamish away
Wed (6:30) - Tempo. Lanci Park or Stobhill - which ever people prefer. Hamish hoping to make this session.
Thurs (6:30) - Hills. 10X 1:30 uphill back down in 2:00. Cottingwood lane. Hamish away
My availability is not great (holiday and work) – I have indicated this after each day.
Happy running and keep warm!
Click here to ePlan for the week
Mon (7:30) - 800s. Two circuits of Low Stobhill – 2 min recovery from when 1st runner completes circuits. 6 reps.
Wed (6:30) - Track. The session listed is 1600m (1000m effort, then 3 X 1600m efforts with 3 min recoveries). However, I have had feedback that people may prefer doing more speed work rather than a tempo like session on the track. I am happy to go with the majority view and switch this session for an alternative one if people would like. An alternative could be the Moneghetti Fartlek: 2X90s, 4X60s, 4X30s and 4X15s with recoveries equal to the length of the preceding effort. The one issue is that I am not going to be able to run on Wednesday, so if you do this latter option, somebody will need to get a check on the time, or choose another session we do on the track e.g. pyramid - 200m, 400m, 600m, 800m, 1000m, 800m, 600m, 400m, 200m efforts with 200m jog recoveries.
Thurs (6:30) - 2s and 1s. Kirkhill. 2:00 efforts with 1:00 recoveries X 6 then 1:00 efforts with 1:00 recoveries X 6.
As noted above, I am away on Wednesday but around on Monday and Thursday fingers crossed.
Plan for the week
Mon (7:30) - CHANGE FROM SCHEDULE. Loansdean step downs. 2 min, 1:30, 1:00, 30s efforts with 30s recoveries. 3 sets with an extra 2:00 between sets. The aim is for you to get faster through each set as the efforts get shorter.
Wed (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.
Thurs (6:30) - CHANGE FROM SCHEDULE. Lancaster Park.
I am around on Wednesday and Thursday but may not make it on Monday.
Plan for the week
Mon (7:30) - 4s and 2s - Stobhill. 4:00 effort, 2:00 recovery, 2:00 effort, 2:00 recovery. 3 sets
Wed (6:30) - Another CHANGE TO SCHEDULE. 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
Thurs (6:30) - Track 200s. 20 x 200m efforts with 200m jog recoveries - good tough session. The key is to ensure that the efforts are not too fast. For the recoveries, try to avoid walking, but otherwise don't worry about how slowly you take them.
I am around on Monday and Wednesday but away on Thursday.
UKA Level 2