Meet at the LC for 6:30, at the venue for 6:40
Train hard, then onto Liz’s house for MINCE PIE NIGHT!! 😋
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.
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.
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)
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,
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.
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! ???)
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.
Barleyfield, off Wheatfield way, two streets behind McDonalds
Three way relays. Speed! Speed! Speed!
6:30 pm departure from the LC
6:40 pm at the venue
Sunnyside, working in 3s, 2 laps on 1 off.
Running clockwise, start at a steady pace, gradually increasing your pace at each corner, so that on the final straight, you are pushing/encouraging each other.
30 minute session
Meet at the Leisure Centre from 6:15 to leave at 6:30 for a warm up to the venue or meet there at 6:40.
Tuesdays training inspired by Equinox 24 at the weekend! Castle Street hill work! 30 mins up Castle Street/Church Walk, swapping direction half way through. Meet at Leisure Centre to leave at 6:30 or bottom of Castle Street at 6:40 ?Liz
Harrowbrook industrial estateLeanne
Warm up/Cool down- 2 miles approx.
Leaving LC at 6:30pm or meet at the venue at 6:50pm ?
Long Reps, Running in groups of similar ability, approx half mile loops, 5k pace, followed by 90 second rest, for 30 mins. Meet at Leisure centre to leave at 6:30 or meet at bottom of Field Close at 6:40Liz
HANSOM CAB LOOPSJenny
Long reps in 3’s…2 on one off -change direction halfway through.
Depart LC at 6:30pm or meet on Rugby Rd by pub entrance to start at 6:45pm
Meet at the Leisure Centre at 6.30 or meet at the session at 6.40
What’s the session?
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.
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.
Hi everyone tomorrow nights training session.Aly
Meet at the leisure centre at 6.30 to run to Hollycroft Park – entrance bottom of hill almost opposite Hollycroft Crescent for 6.40 start.
A session in pairs using 3 hills over 30 mins.
See you tomorrow, love Aly xx
Working in pairs, one on, one off for 30mins.
Option to run on grass or path.
Depart Leisyre Centre at 6:30pm or meet 6:40pm on the corner where Roston Drive and Outlands drive merge (by entrance to Clarendon Park)