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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
Apr122015

Grass session 14th April

Liz Yelling 1200s - a great session which everyone usually loves.  You won't notice the 6k you get through

5 x 1200 as:

1.  1200 steady (eg threshold pace)

2.  400 steady, 400 fast (eg 5k pace), 400 steady

3.  (200 steady, 200 fast) x 3

4.  3 x 400 - with each 400 faster than the last

5.  1200 fast.

Sunday
Apr122015

ENDURANCE SESSION- TUESDAY APRIL 14TH.

 

Meet at track for warm up .Followed by Team chat and Drills at 6.50 pm - drills led by Franklyn. Then session starts at 7.05 pm.

Run to Guildhall for mile reps. Using 1 mile loop around Cathedral .

4 x 1 mile @ 10k pace ( 75 rec. )

Marathoners : 3 x 1 mile ( 75 jog rec. ) followed by :

4 continuous miles @ M.P.

Middle Distance session :

5 x 200 ( 50 jog between)

1 K @ Threshold

5 X 200 ( 50 jog rec. )

1 K Threshold

 6 X 100 TURNAROUNDS

Warm down

Thursday Threshold :

  2x 20 Mins

 3 Min jog between .

OR :

3 X 10 Mins ( 2 Min jog )

NEXT 4 WEEKS ;

Wk. 1 .Reducing 400's

Wk .2 . Pyramids

Wk. 3  800's

Wk. 4  800's

Alan Coveney

Monday
Apr062015

No grass session this week - Yasso 800s on the track instead

The time has come for 10 Yassos. Last monster session before VMLM.  

Important: if you're not marathoning (or your marathon is a few weeks after London) please don't do the whole session.  Do 7 or 8 x 800 as in Alan suggests.  Doing the whole lot may trash your legs for the rest of the week which would interfere with the rest of your training.

But if you're doing a marathon in the next three weeks, 10 Yassos is a solid session :-).

 

Sunday
Apr052015

ENDURANCE TRAINING -TUESDAY APRIL 7TH.

 

Meet at track for warm up .Club chat in pavilion at 6.45 pm .Followed by Drills with Shirley  , then session starts at 7.00pm. 

ENDURANCE - Marathoners 10x 800 Yasoos ( 400 jog recovery )

Others - 8 x 800 ( Alternating pace -Threshold /5k pace.) ( 75 Rec. )

Strides

Middle Distance :

2 x 600 ( 200 jog)  - 3 x 400 ( 60 rec. )  - 4 x 300 ( 100 jog ) -  3 x 200 ( 200 jog)

400 Jog between sets . 10 Mins easy .

THURSDAY THRESHOLD ;

2 X 20 Mins ( 3min jog )

OR : 3 x 10 mins ( 2 min jog )

NEXT 4 WEEKS :

14/4  Mile reps -Cathedral

21 /4  400 sets

28/4  Pyramids

5 /6   800 's

Alan Coveney

Thursday
Apr022015

Harestock Handicap - 2nd April 2015

Exciting racing at tonights Handicap.....21 runners including 3 event newbies in Sam Martyn, Nikki Cook and Jo Jeffries plus another 3 runners making their first appearance of 2015.  It was the first of our light nights so we could see the kerbs and times were generally up on recent months.  Our winner on the night was the rapidly improving Sam Brown, closely chased by Melissa Farrugia and Carrie Oliver....a clean sweep for the ladies then who took the first 6 places in the race.

Fastest on the night was Ian Debnam with a fantastic time of 5'55 to set a new course record....pretty darn quick over a 1.1 mile loop which includes "that hill".  Andrew Robinson was also a notable performer with a PB time of 6'32 which moves him up to No18 on our honours board.

Next months handicap will be on the 7th May when we'll see how fast those post-marathon legs are recovering!