Due to an ongoing heart problem, I am stopping running for at least the next 3 months. I am seeking one or more people to stand in for me on training sessions. I have listed the schedule for the rest of the year below.
NB - Mondays 7:30 and Wed and Thurs sessions 6:30pm W/B 26th Nov Mon - 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. Wed - 2s and 1s: Kirkhill. 2:00 efforts with 1:00 recoveries then 1:00 efforts with 1:00 recoveries X 6 Thurs - Tempo: Laps of Lancaster Park, tailored to individuals. Either a tempo at a steady pace, or a progression run with increasing pace. W/B 3rd Dec Mon - Hills: 10X 1:30 uphill back down in 2:00. Cottingwood lane. Wed - Track (1600): 1000m effort, then 2-4 X 1600m efforts, then 1000m. 2:30 to 1:30 recoveries. Thurs - Short Hills: Long warm up around Lancaster park with 3-4 strides/efforts. King's avenue, 1X long effort corner to corner. Then 10 x 10s hill sprints. 60s recoveries W/B 10th Dec Mon - 800s: Two circuits of low Stobhill – 2 min recovery from when 1st runner completes circuits. 6 reps Wed - Christmas Handicap. Thurs - 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 W/B 17th Dec Mon - 4s and 2s: Stobhill. 4:00 effort, 2:00 recovery, 2:00 effort, 2:00 recovery. 3 sets Wed - Tempo: as above Thurs - Track (Speed): 3 sets of - 400m, 300m, 200m, 100m with 100m walk/jog recoveries. Extra 200m recovery between sets. 24th Dec Mon - 800s: see above Wed - Boxing Day Thurs - Track (pyramid): 200m, 400m, 600m, 800m, 1000m, 800m, 600m, 400m, 200m efforts with 200m jog recoveries Plan for the week
Mon (7:30) - Short hills. Long warm up, around Lancaster Park with some strides thrown in. Then 10 hill sprints on King's avenue - 10s with 60s recoveries. Wed (6:30) - tempo. Lancaster Park Thurs (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. I hope to be able to run on Monday but am away the rest of the week I am afraid. Plan for the week
Monday (7:30) - 2s and 1s: Kirkhill. 2:00 efforts with 1:00 recoveries then 1:00 efforts with 1:00 recoveries X 6 Wed (6:30) - 800s: Two circuits of low Stobhill – 2 min recovery from when 1st runner completes circuits. 6 reps Thurs (6:30) - Track (Pyramid): 200m, 400m, 600m, 800m, 1000m, 800m, 600m, 400m, 200m efforts with 200m jog recoveries. I am definitely away on Wednesday. Time will tell if I make Monday or Thursday..... |
Hamish McAllister-Williams
UKA Level 2 Archives
January 2019
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