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Training at a glance:
Tuesday - 6:30-8 Bar End Track - grass session
Wednesday - 6:45 River Park - social Run
Thursday - 6:45-8 Bar End Track - tempo run and social runs
Saturday - 8:00 River Park - long run (check with Coaches)
Saturday - 9:30 Farley Mount (check with Coaches)
Sunday - various runs - speak to coaches

 

Sunday
Nov232014

Lou's session this week - on track, not grass...

... although of course anyone can do the session on the grass, too.

3-4 sets of (4 x 400) on the track at 5k pace or faster, depending on how many sets you're doing. (3 sets = faster than 4 sets).   2 mins walking between sets.  

For sets one and three - 200m jog recoveries between 400s. For sets two and four, 60 sec walking recoveries.

Bring lungs :-)

Sunday
Nov232014

ENDURANCE TRAINING-TUESDAY NOVEMBER 25TH.

 

Meet at track for warm up .Drills at 6.50pm. with Franklyn and Jackie. Session starts at 7.00pm.

Hill session :

Run to Magdalene hill .

2 x 10 mins around hill loop with 90 sec. between .

Move to Guildhall for reps .

3 x 1.1 miles around long leg Cathedral circuit. ( 80 secs rec. )

THURSDAY THRESHOLD :

4 X 8 Mins ( 2 min jog between )

 

NEXT 4 WEEKS :

WK.1 . Hills plus reps

Wk.2   Hills plus reps

WK.3  Xmas Relays

WK.3 To be confirmed somewhere.!

 

TOP TIP :

Make a good plan of future races .Think of short term ( next 6 weeks )    Mid-term ( upto 6 months ) and long term ( upto one year ) . This will help a training plan and provide motivation .

 

Alan Coveney

 

Sunday
Nov162014

Grass session for Tues 18th Nov

Lou is away so Martin Davies will be taking the drills and Peat Allan will be leading the grass session.  

On the grass:  

15 x 90 seconds at best pace you can hold (at least threshold, ideally a bit faster) with 90 secs jog recovery.  This will be tough.

:-)

 

 

Sunday
Nov162014

ENDURANCE TRAINING-TUESDAY 18TH. NOVEMBER

 

Meet at track for warm up.Drills with Martin @.6.50 pm.Session starts at 7.00pm.

Hill session ;

Run to Magdalene Hill , 2 x 10 Mins around hill loop. ( 90 rec. )

Move to Guildhall for mile circuits.

3 x 1 mile around Cathedral circuit . ( 90 rec.)

 

Thursday Threshold :

4 x 8 Mins ( 2 mins jog rec. )

 Future training:

WK. 1 . Hills + mile reps

WK. 2 . Hills  +mile reps

WK .3. Hills + mile reps

WK. 4. Xmas relays

TOP TIP :

Always stretch after training ( Never before ). Particularly calves/achilles after doing speedwork/hillwork .This must be done whilst still warm.

 

Alan Coveney 

Sunday
Nov092014

ENDURANCE TRAINING- 11TH.NOVEMBER

 

Meet at track for warm up. Drills @6.50pm with Lou .Session starts at 7.00pm.

6 x 800 's ( 90 rec. ) Alternating Threshold and 5 k. pace .

If not racing then 2 extra 800 's .

 

THURSDAY THRESHOLD :

4 x 7.5 Mins  ( 2 min jog between ).

 

Next 4 weeks.

WK 1 . Hills + mile reps

WK 2. Hills + mile reps

WK 3. Hills =mile reps

WK 4. Xmas relays

TOP TIP : Never lose sight of speed throughout the year .A pace session must always complement the weeks training .

 

Alan Coveney