Tuesday Training – 12 Nov

Training- Castle Street Hill Work

Warm up- 1.5 miles

Meeting at the GAME shop by the phone boxes on Castle Street.
Individually or in small groups run down Church Walk and up Castle Street maintaining speed and form.

Recover 30-60 secs at the top.
Repeated for 30 minutes.

Leanne

Tuesday Training – 5 Nov

Tuesday night training- fartlek at DPD.

*Please bring your high viz*
Meet at the leisure centre and we’ll be leaving at 6:30pm. Warm up to DPD, where the benches are.

Start off at a steady pace towards the A5. Once on the A5 run at 5k pace to the roundabout then drop to a steady pace or walk. Then back to 5k pace once you get to the 2nd roundabout and repeat for 20 minutes.

Cool down is a steady jog back to the leisure centre and stretch.

James

Tuesday Training – 29 Oct

SUNNYSIDE LOOPS

Working individually or in a group, one lap at 5k pace, one lap recovery.
30 mins with a direction change after 15mins.

Depart from LC at 6:30pm or meet there for a 6:45pm start (Sunnyside is the lay-by on Ashby Road with the entrance to Ashby Road Sports club at the top for those who haven’t done the session before)

Jenny

Tuesday Training – 22 Oct

Usual meet at Leisure Centre at 6.20 to leave at 6.30 – high viz folks please.
Heading to lay by at top of Sketchley Hill for long reps session.
Working in groups of 3, similar ability, A’s, B’s & C’s, two working laps and one rest. 30 minute session.
Looking forward to seeing you all,

Aly

Tuesday Training – 15 Oct

Castle Street

Downhill Training

Why?

We tend to focus on ‘uphill training’, which gives us strong legs but doesn’t help our coordination. When running downhill you’ve probably noticed how difficult it is to move quickly without losing your balance. That’s because our legs ‘can’t handle’ the fast stride.

Solution

Sprinting downhill develops your coordination by forcing your legs to learn how to handle high-speed travel. This means your running speed on horizontal surfaces will increase because your peak stride rate will be more rapid (yey! ???)

SESSION:

30 minute Individual session

Running at 5k pace down Castle Street
Recovery – moderate pace up church walk

Optional 2 minute break at the top

After 15 minutes switch to

Running at 5k pace down Church Walk
Recovery – moderate pace up Castle Steet

TIPS AND TRICKS

– adjust your body position with a forward lean to keep you from hard heel striking.
-run softly with short strides and a high cadence.

Charlotte

Tuesday Training – 27 Aug

Queens Park
Meet at the Leisure Centre at 6.30 or meet at the session at 6.40
What’s the session?
Fartlek training
33 minute session total
10 x 2 minutes (@ slightly faster than 5k pace)
10 x 1 minute active recovery (slow run, jog or walk)
3 x 30 seconds sprint
3 x 30 seconds active recovery
Please bring a drink ?
What is Fartlek?
Fartlek is continuous training with periods of fast running intermixed with periods of slower running.
Why Fartlek?
Fartlek training puts a little extra stress on your system. It improves running fitness in four ways: speed, stamina, economy, and endurance. This is achieved by incorporating an active recovery after bouts of speed. (Active recovery is when you continue to run at a slower pace without stopping.) This is crucial to runners (particularly distance runners) seeking to improve their overall stamina and endurance.

Charlotte