Group Training Schedule January 2020

TRACK SESSION (Eastbourne Sports Complex) – 500m Reps
Warm Up: An easy paced one mile run around the track, followed by technical drills to be determined by the Coach leading the session, though these should be relevant to, and preparation for, the session ahead. Warm Up to conclude with a series of Strides/Accelerations.

Main Session: The Session will start on the start / finish line. Athletes will complete 500m, and then undertake a 100m ‘walk-back’ recovery. The session shall comprise Two Sets of 5 x 500m w/ 100m recovery, with a four minute

recovery between Sets. Rate of Perceived Effort: 8/10 – ‘Comfortably Hard’, perhaps being able to exchange a sentence, before re-focusing on breathing.

Cool Down: An easy paced one mile around the track, gradually reducing the pace on each lap until runners walk the final 100m. The session should conclude with some static stretches.

MODEL T 400M Reps – Efforts on Yiewsley Drive and Garthorne Avenue, with

200m recovery jog taken on Fulthorpe Avenue
Interval training is broadly defined as repetitions of high-speed/intensity work followed by periods (the periods that are

the actual intervals) of rest or low activity.

Session to commence with a Warm Up (run to the session), followed by the Main Session itself.

Starting at the junction of Yiewsley Drive and Fulthorpe Avenue nearest to Fulthorpe Grove, Members run the length of

Yiewsley Drive, and turn into Garthorne Avenue (400m), before taking a jog recovery along Fulthorpe Avenue to the

starting point once again. Your recovery should match the time of your rep., so if you take 90 seconds over your rep.,

you should aim to jog the 200m in 90 seconds. If you take 2:00 on the rep., then your recovery is 2:00.

The aim is to maintain a pace equivalent to, or quicker than, your 5K pace during the rep., and remain consistent across

all repetitions (‘Your Last Rep should be as good as your First’). The purpose of the long (100%) recovery is to allow your

body to recover sufficiently to allow you to maintain this consistent pace on each rep.

Rate of Perceived Effort: 9/10. (Running hard, generally unable to talk, one word at a time)

A Session – 12 Reps;

B Session – 10 Reps;

C Session – 8 Reps.

Members are reminded to undertake an appropriate cool down, followed by some static stretches, at the conclusion of

the session.

Rob DENT

Marc ELLIS

Ian YOUNG
Mike WATSON

Emma JOYEUX
Tom CHAPMAN

ENDURANCE – TRIANGLE SESSION – Woodcrest Road, Hartford Road, Blackwell Lane,

Glenfield Road and Ravensdale Road

The session will commence with a Warm Up (run from Abbey Road Sports Field to the Main Session), followed by the Main Session itself.

The Main Session will involve effort on the hill on Woodcrest Road and Hartford Road, followed by recovery on Blackwell Lane, Glenfield Road and Ravensdale Road.

A Session – 15 minutes, with 4 minutes recovery, followed by a further 15 minutes.

B Session – 15 minutes, with 4 minutes recovery, followed by a further 12 minutes.

Reminder: Members are encouraged to undertake an appropriate cool down, followed by some static stretches, at the conclusion of the session.

Ian YOUNG
Brian McLAREN

Pip RAYNER
Helen SPAVEN

SPEED – FARTLEK: (Carmel Gardens, Carmel Road North, Coniscliffe Road North,

Linden Avenue and Cleveland Terrace) Session to commence with a Warm Up (run to the session) and the Main Session.

Main Session – Periods of increased pace followed by periods of recovery. The emphasis is on running for significant

periods at a pace faster than your normal training and racing paces (ie. greater than 5K pace). Each hard effort is followed

by a recovery stage, when the pace should be reduced to a point where breathing and pulse rate return to, or near, resting

rate, after which the next hard effort follows. Using street corners to indicate a change of pace.

‘A’ Session – 15 minutes Fartlek / One lap recovery / 10 minutes Fartlek/ One lap recovery /

5 minutes Fartlek

‘B’ Session – 10 minutes Fartlek / One lap recovery / 10 minutes Fartlek / One lap recovery /

5 minutes Fartlek

At the end of the session, Members are encouraged to undertake an appropriate cool down, followed by some static

stretches.

Ian YOUNG
Billy HARRIS

Gillian HARRIS
Roy MacDOUGALL

ENDURANCE – 1500 METRE REPS – Coniscliffe Road, Hartford Road, Ravensdale Road

and Carmel Road South Session to commence with a Warm Up (run to the session) and the Main Session.

1500m reps will commence on the corner of Coniscliffe Road and Carmel Road South, and follow the loop around Coniscliffe Road, Hartford Road, Ravensdale Road and Carmel Road South.

A session – 5 reps with 2 min recovery between repetitions;

B session – 4 reps with 2 min recovery between repetitions;

C session – 3 reps with 2 min recovery between repetitions.

Rate of Perceived Effort: 7/10 or 8/10 – Should feel ‘comfortably hard’.

Members are encouraged to undertake an appropriate cool down, followed by some static stretches, at the conclusion of

the session.

Ian YOUNG
Mike WATSON

Pip RAYNER
Helen SPAVEN

PROGRESSION: 2250, 1500, 750 Metres (3, 2, 1 laps)

Carmel Road South, Blackwell Lane, Glenfield Road and Ravensdale Road
Session to commence with a Warm Up (run to the session), and the Main Session.

‘A’ Session – 2250m (3 laps), 1500m (2 laps), 750m (1 lap), 750m (1 lap) (3,2,1, 1) with 750m jog recovery between reps.

‘B’ Session – 2250m (3 laps), 1500m (2 laps), 750m (1 lap) (3, 2, 1) with 750m jog recovery

between reps.

2250m rep to be ran at HM pace;
1500m rep to be ran at 10K pace;
750m rep to be ran at 5K pace.

At the end of the session, Members are encouraged to undertake an appropriate cool down, followed by some static

stretches.

Billy HARRIS

David AIKEN

Ian YOUNG
Ian HART

Roy MacDOUGALL
TBC

HIGH GRANGE 800m Reps – (Meet in the car park at The White

Heifer That Travelled, though there is ample car parking in the new Aldi car park) –

Session will commence with a warm-up (run to the session and a recce of the route).

Each rep starts on West Auckland Road at the traffic lights at the junction with John Fowler Way. Runners will follow West

Auckland Road North West towards the roundabout, and at the roundabout follow the path around to the right heading up

Rotary Way. At the next roundabout, runners will bear right once again, and then right at the next roundabout taking them

onto Alverton Drive. Each rep. ends at the junction on Ainsley Grove and Alverton Drive.

A 1:30 recovery should be taken between each 800m rep., during which time runners should walk down Alverton Drive,

cross Abbotsfield Way (carefully) and follow the public footpath to the starting point of the rep. once again.

The ‘A’ Session is 10 x 800m Reps;

The ‘B’ Session is 8 x 800m Reps; and

The ‘C’ Session is 6 x 800m Reps.

This is intended to be an endurance session, hence the higher number of reps., however Members should seek to run each

rep. at a threshold pace (ie. perhaps a pace that you could sustain for an hour, or 7/10 on the RPE scale – it should feel

‘comfortably hard’.)

At the end of the session, Members are reminded to undertake an appropriate cool down, followed by some static

stretches.

Ian YOUNG
Rob DENT

Wendy COLLING
(TBC)

“THE SUNDAY SOCIAL” WITH IAN YOUNG

Coach Ian YOUNG will lead the Sociable Sunday Steady. The focus is very much on this being a sociable run, running as one group, with all abilities welcome.

SWALEDALE AVENUE HILL SESSION

Starting on the corner of Lunedale Road and Staindrop Road, Members build their pace along Staindrop Road, before applying effort (75%-80% of max. effort) as they turn right into Swaledale Avenue. As you ascend the hill lean from your ankles, emphasize your arm action, driving forward with high knees, fully extending your rear leg, and try to be up on your toes.

Don’t stop when you get to the top! Run strongly off the brow of the hill, maintaining the pace as they turn right into Birkdale Road. Members then take recovery from the corner of Birkdale Road and Lunedale Road back to the starting point, where they commence the rep. again. Take the recovery period as slowly as you want, loosen off, and bring your heart rate back down.

Each loop is approximately 800m, and effort on each climb should be the same as the first rep.

A Session – 10 reps

B Session – 8 reps

C Session – 6 reps

At the end of the session, Members are encouraged to undertake an appropriate cool down, followed by some static

stretches.

Ian YOUNG
(TBC)

Ian HART
(TBC)

ENDURANCE – 1200m Reps (Wycliffe Way, Carroll Road, Leith Road and Edinburgh Drive)

Session to commence with a Warm Up (run to the session), and the Main Session.

Main Session: 1200m reps starting on the corner of Wycliffe Way and Edinburgh Drive, with effort on Wycliffe Way, Carroll Road, Leith Road and Edinburgh Drive. The A Session is 6-8 reps, with the B Session being 4-6 reps. A two minute recovery should be taken at the bottom of Wycliffe Way between each rep. RPE – 7.5/10 or 8/10.

At the end of the session, Members are encouraged to undertake an appropriate cool down, followed by some static

stretches.

Ian YOUNG
(TBC)

(TBC)
(TBC)