Thursday night route – 14 Sep

Please study the routes carefully as they are not in the ‘big book’!

We will be heading out along Burbage Common Lane – the first 5 miles takes us to Earl Shilton after which we will be running on street-lit roads but please wear hi-viz tops as it will be dark by the end of our run.

Long route: 8.9 miles
https://gb.mapometer.com/running/route_4613821.html

Short route : 6.7miles
https://gb.mapometer.com/running/route_4613828.html

6.15pm meet for a 6.30pm prompt departure

See you there

-Penny

Training Tuesday 12th September 2017

Barwell Lane 5 min reps at your current 5k race pace

Meet as normal at the Leisure Centre at 18:15 to leave at 18:30

Warm up run to Barwell Lane, a bit over a mile. Then quick warm up on the park next to it.

This is a long rep session with the pupose to improve your VO2 max whilst avoiding the build up of lactate in your legs. So it is important not to go off too quick. So think hard, but not all out. Think of the effort you would put into a parkrun or 5k race.

Starting near the Hinckley end, everyone will run towards Barwell for 2 and half mins, turn around and run back 2 and a half mins. No resting when you turn around. You should arrive back to the start at the end of 5 mins of running your 5k pace.

This will be repeated 4 times and you should keep the same pace througout so hit the same turn around point.

At the end of your 5 mins, you will recive a 3 min recovery. I suggest a short slow walk/jog back down the lane, don’t stray too far, you need to get back to run your next interval on the whistle.

If you are struggeling, slow down, and/or do less than the 4 sets. For those with energy left and still hitting their first marks after the 4th one, an optional bonus one is availble and no extra charge.

So in short;

5 min at 5k pace

3 min recovery

repeat the above 4 times.

We aim to repeat this session in 4 weeks to see how you are all getting on.

If you have run a recent 5k or parkrun great, if another race, try this to help predict a 5k time. https://www.runnersworld.com/tools/race-time-predictor

Run back to the Leisure Centre to warm down, followed by a session on Stretching and Injury Prevention there by Becca.

Jon & Liz

Thursday Routes – 7th Sep

Long : W33 : 8.6 miles
(not in the ‘big book so please see link for map)

https://gb.mapometer.com/running/route_4609160.html

Short – the same route, but when you reach Morrisons, head straight back to ‘base’ which will give you a 6 (just over)mile route.

I have chosen this route as the first half is ‘around the lanes’ but the second half is on street-lit roads as sadly we now need to be thinking about being ‘visible’ in the dark. If you are doing the longer route, you need to consider wearing hi-viz as by 7.45pm is is getting dark.

6.15-6.20 meet so we can please leave promptly at 6.30pm.

See you there

-Penny

Tues Training – 5th Sep

Coaches will now be repeating the first and last sessions in the 4 week training blocks so you’ll all be able to monitor your progress.
QUEENS PARK CHALK SESSION
You will have a piece of chalk to run with:
Set 1 – 4×90 second reps (you will mark where you get to with the chalk on the ground) you will have 2 mins to get back to the start before you go again with the aim being to get back to your chalk mark
Set 2 – 4x1min reps (same as above)
Set 3 – 2×30 second reps (with 90 secs to get back to the start)
Cutting across the grass to get back to the start on your rest will be acceptable
Meet from 6:15 at the Leisure centre for a 6:30 depart or at Queens Park for a 6:45pm start
This is the last session in a 4 week block of shorter/sprint focused reps

-Leanne

Non members are welcome to come along to try out the club – just come along to Leisure Centre

Thursday Routes – 31 Aug

Long: S09 ‘long’ in the big book (8 miles)

Short: S09 ‘short’ in the big book (6.9 miles)

Just a note to bear in mind…sadly the nights are beginning to close in so it is time to dig out those hi-viz tops as you will be needing them in the next couple of weeks, particularly on a Thursday when we aren’t back at base until around 7.45pm.
Usual arrangements for Thursday’s run…Meet at leisure centre from 6:15 for 6.30pm prompt departure.
For those requiring a longer run, there are opportunities to ‘add a loop’ to extend the 8 miler if you wish but I’ve kept it to 8 miles for those who are racing at Countesthorpe (10 mile league race) on Sunday.

-Penny

Tuesday Training – 29 Aug

Short speed session at Barleyfield, off Wheatfield Way behind McDonald’s off the A47. Drills to start, then Sprint relays in groups of 3. Emphasis on style and balance. Meet at the Leisure Centre at 6:20 to leave at 6:30. Session to start at 6:45

-Jude

Non-members – come along and try out the club – just come along to the leisure centre, we meet outside in front.

Training Tuesday 22nd August 2017

Swallows Green Field, Barwell Lane

Speed Session – continues loops at effort 35 minutes, run and recover on the whistle
3 sets of;
1 min fast, 1 min recovery ( jog or walk )
1 min fast, 1 min recovery
3 min fast, 1 min recovery
30 sec fast, 30 sec recovery
30 sec fast, 30 sec recovery
30 sec fast, 1 min recovery
Repeat 3 times

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

Warm up Castle Street, New Buildings, Leicester Rd, Stoney Gate, Laneside Drive
Hope to see as many of you as possible 😊
Fowler and Jon

Tuesday Training – 15 August

QUEENS PARK CHALK SESSION
You will have a piece of chalk to run with:
Set 1 – 4×90 second reps (you will mark where you get to with the chalk on the ground) you will have 2 mins to get back to the start before you go again with the aim being to get back to your chalk mark
Set 2 – 4x1min reps (same as above)
Set 3 – 2×30 second reps (with 90 secs to get back to the start)
Cutting across the grass to get back to the start on your rest will be acceptable 
Meet from 6:15 at the Leisure centre for a 6:30 depart or at Queens Park for a 6:45pm start
This is the first session in a 4 week block of shorter/sprint focused reps

-Jenny