club group2017

COACHING/TRAINING SESSIONS

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 EDMONDSCOTE TRACK SESSIONS ON WEDNESDAYS AT 7PM

Date

Session focus

Leader

30/08

Increasing speed on tired legs

Dave

06/09

Mile /mile reps Victoria Park 800m reps alternative session

Stewart

13/09

800m reps 8no. @ 5k pace 90s recovery

Dave

20/09

1200mtr reps.
5k pace for 1100mtr then best effort for last 100mt
2mins recovery
3/4/5 reps.

Stewart

27/09

400m and 800m alternate reps 6no. @5k and faster pace 90s recovery

Dave

04/10

Session - Starting out at the right pace:

Have you ever started a race too fast or too slow? then struggled to get the overall result you are capable of? Then this session is for you! The aim of this session is to help with race pacing, by feeling what your 10k pace should feel like. A VDOT sheet will be provided for athletes to consult if they don’t know what their 800m splits should be at 10k pace. Or look up your VDOT online in advance of the session and come prepared knowing what your 800m splits should be.

Session plan:
Focused warm up including strides

Timed 800m reps with 60 secs recovery (this should be easily within people’s ability if truly running at 10k pace!)
C group x 5-6reps, B Group x 6-7reps, C group x 7-8 reps.

cool down and stretch for injury prevention.

Stef

11/10

600m and 200m alternate reps 10no. @ 5k pace and faster 90s rec.

Dave

18/10

Hammer intervals.
300mtr @mile pace, slow jog 100mtr recovery
Every 3rd rep at 400mtr pace.
12/13/14 reps.

Stewart

25/10

Keeping pace (1:2:1 relays)

Stef

01/11

1000m reps 5 or 6 @10k pace 90s recovery

Dave

08/11

Pyramid

Stef

15/11

Ravine

Stef

22/11

"2/4/2-4/8/4" all @5k pace.
200/400/200 with 60 secs recovery
2mins recovery, then
400/800/400 with 60secs recovery
2mins recovery
Repeat for 2or 3 sets total.

Stewart

29/11

Fast finish

Stef

06/12

1500mtr reps.
Continuously run:
800mr @10k pace
400mtr @5k pace
200mtr @ mile pace
100mtr @best effort
Then 2 1/2 mins recovery
Repeat for 3-4sets total.

Stewart

 

 

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ALL STANDARDS CATERED FOR

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