Training Tuesday 09 May 2017 – Hollycroft Park 1/2 mile reps

Meet at the Leisure Centre as normal at 18:15 for a 18:30 start.

It should be lighter, warmer and dryer going forward (famous last words!). So think about bringing a drink, hat, sunglasses etc.

This will involve running downhill as well as up. Here is a link to a short 6 min youtube video on downhill running technique, you can practise on Tuesday. https://youtu.be/5qqBsYw7f8w

Warm up

Meet at the Leisure Centre, 1 mile warm up through the park to Church Walk, turn right and head to Castle Street and up to the top. Left onto New Buildings past B and Q. Over the road towards the Weavers Arms and keep going to Factory Road, turn left down Factory Road. At the end, turn right down Hollycroft hill to the park.

Can lengthen this by turning right on Factory Road, down Edward Street to Tudor Road, left, left again back up Stanley Road.

Can shorten by going direct there.

Follow this with a lap of the route which is about 1/4 mile to get your legs used to the up and down and check the loop for any hazards. Then into a dynamic warm up.

The Loop

The above loop is approx 1/4 mile. Running it anti-clockwise so along the bottom, turn left up the hill nearer the bandstand. At the top turn left and head downhill on the path nearer Hollycroft road.

Purpose

To build endurance and to work on downhill running technique.

Workout

Working in pairs or small groups of similar abilities. 2 laps, so about 0.5 miles or 800 meters at just quicker than your 10k race pace (or 80-90% effort). Follow those 2 laps with a recovery lap just taking it easy having a chat so you are fully recovered. Repeat for around 25 mins. Work on even effort going up and down the hill as well as across the reps.

Please be aware of other users of the park, we do not have priority. Also be mindful of runners passing you.

 

Warm down

A run back to the Leisure Centre (or your car, house etc). Consider taking a scenic route back and then stretching.