Spring 2019 Training

As per my previous post, I am currently not running.  I am very grateful to Eric Adams and Simon Eaton who have kindly stepped up to the plate to help out with the schedule.  If you want to be included in the weekly email about sessions, contact Simon.  Any questions about the sessions contact either:

Running lead:        Eric Adams (ericadams39@gmail.com)
Admin:                   Simon Eaton (simoneaton42@gmail.com)

Schedule for the next 2-3 months:
NB Mondays 7:30, Wed & Thurs 6:30 all from the club house.
Key to the session at the bottom

W/B 14th Jan
Mon - 4s and 2s M+
Wed - Track (5K)
Thurs - 2s and 1s

W/B 21st Jan
M- Track (Speed)
W- 800s M+
T- Hills

W/B 28th Jan
M- 2s and 1s
W- Step Downs
T- Track (1600) M+

W/B 4th Feb
M- 9s M+
W- Track (200)
T- 4s and 2s

W/B 11th Feb
M- Track (5K) M+
W- 2s and 1s
T- 9s M+

W/B 18th Feb
M- Hills
W- 4s and 2s M+
T- Track (Pyramid)

W/B 25th Feb
M- 2s and 1s
W- Track (Speed)
T- 800s M+

W/B 4th March
M- Track (200)
W- 9s M+
T - Short Hills

W/B 11th March
M- 800s
W- Hills
T- Track (5K) M+

W/B 18th March
M- Track (1600) M+
W- 2s and 1s
T- Step Downs

W/B 25th March
M- Short Hills
W- Track (Pyramid)
T- 4s and 2s M+

KEY
2s and 1s:  Kirkhill.  2:00 efforts with 1:00 recoveries then 1:00 efforts with 1:00 recoveries x 6
4s and 2s M+:  Stobhill.  4:00 effort, 2:00 recovery, 2:00 effort, 2:00 recovery.  3 sets (M+ extra set)
9s M+:  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 (M+ extra set)
800s M+:  Two circuits of Low Stobhill – 2 min recovery from when 1st runner completes circuits. 6 reps (M+ 8 sets)
Hills:  Cottingwood Lane. 10 x 1:30 uphill back down in 2:00.
Short Hills:  Long warm up with strides around Lancaster Park.  Then King’s avenue: 10 x 10s hill sprints.  60s recoveries.
Step Downs:  Loansdean.  2:00, 1:30, 1:00 and 0:30 efforts with 0:30 recoveries.  3 sets
Track (5K) M+:  1000m at 5K pace, 5 x (400m, 100 recovery, 200m, 100m recovery – efforts faster than 5K pace), 1000m faster than first (M+ extra middle set)
Track (200):  20 x 200m efforts with 200m jog recoveries.
Track (800):  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.
Track (1600) M+:  1000m effort, then 3 x 1600m efforts, then 1000m.  2:30 to 1:30 recoveries (M+ extra 1600 effort and/or shorter 1.30 recoveries)
Track (Pyramid):  200m, 400m, 600m, 800m, 1000m, 800m, 600m, 400m, 200m efforts with 200m jog recoveries.
Track (Speed):  3 sets of - 400m, 300m, 200m, 100m with 100m walk/jog recoveries.  Extra 200m recovery between sets.
 
Marathon Training (M+): For those training for Spring Marathons, consider increasing the number of sets or reducing the recovery time between sets (or both)