Club sessions for week 15th February


My word, it’s blooming cold, so ensure you always start your faster running sessions with a proper warm up. Here are some ideas from the EA Endurance runners coaching course by Andy Henderson, International Coach.


His runners start with a 2-mile run to warm up, followed by drills (typically 20/30m distance only per drill):


  • Walking forwards raise knee and then pull to chest and alternate

  • Walking hamstring stretch (swing arms through)

  • A drill (walk forward raising knee to quad is parallel with ground but most importantly on your toes)

  • B drill ( move forward, raise knee as per A drill, and flick foot forwards before bring down to the ground)

  • A skips (as pe drill but moving faster)

  • B skips (as per drill but moving faster)

  • Single side (isolation) high knee, run with near straight leg and just bring right or left leg high every two or three steps

  • High knees with arms straight up (don’t shoot!)

Then stride outs (running at speed for 20s focusing on form). Now you can start the session.


Sessions


Session 1 : Intervals


Purpose of Session : develop running fitness and strength


Warm up : run for 2 miles to get properly warm in this cold weather, then do some or all of the drills above.


Fast Group : 3 efforts of 5 minutes at a fraction slower than your 5k race pace, with 4 minutes jog recovery and then 3 efforts of 3.5 minutes at same pace with 2 minutes recovery. They are long recoveries to ensure you recover so that the last effort is as fast as the first.


Middle Group : 4 to 5 efforts of 5 minutes at a fraction slower than your 5k race pace with 3 minutes jog recovery


Improvers Group : 15 minutes at a fraction slower than your 10k race pace (tempo speed) , 3 minutes easy pace, then 10 minutes at tempo speed, two minutes easy pace, then 5 minutes at tempo pace.


Cool Down : All groups to do 10-minute cool down and static stretches in the warm.


Session 2 : Tempo Run


Purpose of Session : develop running stamina (to carry speed over longer distance)


Warm up : run for 2 miles to get properly warm in this cold weather, then do some or all of the drills above.


Fast Group : 20 minutes at Tempo pace, 4 minutes jog, 15 minutes at tempo, 3 minutes easy, 10 minutes tempo, 2 minutes easy, 5 minutes tempo.


Middle Group : 3 efforts of 10 minutes at Tempo pace with 2 minutes rest between (keep warm by moving but not too fast)


Improvers Group :

5 efforts of 5 minutes at tempo pace with one-minute jog recovery.


Cool Down : All groups to do 10-minute cool down and static stretches in the warm.


Have fun with them and enjoy the slightly warmer if wetter weather.

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