This Month’s Group Training Schedule

DATE / MEETING POINT SESSION MAIN SESSION COACHES STEADY RUN GROUP COACHES

Thursday

02/04/2020

18:30

 

Abbey Road Sports Field

DL3 8LR

ENDURANCE SESSION – 800m Reps –

Leith Road/Edinburgh Drive/Holyrood Avenue

Warm Up:

  • One lap of the perimeter of the field

Drills:

  • Drills to include skipping, strides, fast feet, lunges, etc. Coaches to design their own drills.

Main Session:

  • As we are using this session to develop your Endurance, your recovery should be half of the time it takes to perform the rep. For instance, if you run the rep. at 3:00, your recovery should be 1:30. As the purpose of the session is to build endurance to run faster for longer, you may want to consider doing a higher number of reps.
  • As with all interval-based sessions, you should be looking for consistency across the reps. (Last rep should be as good as your first). You should be aiming to run at a Threshold level – a pace you could maintain for approximately 10 Miles – RPE – Approximately 7/10.
  • A Session – 10 Reps
  • B Session – 8 Reps
  • C Session – Reps
  • Recovery between reps should be half the time it took to complete the rep, e.g. if it took 7 minutes to complete the rep, then recovery should be 3:30.

Members are advised to undertake an appropriate cool down

N/A

Tuesday 07/04/2020

18:30

 

Abbey Road Sports Field

DL3 8LR

SPEED – 200m REPS

Abbey Road Sports Field

Warm Up:

  • One lap of the perimeter of the field

Drills:

  • Drills to include skipping, strides, fast feet, lunges, etc. Coaches to design their own drills.

Main Session:

  • A Session – Two sets of 10 Reps
  • B Session – Two Sets of 8 Reps
  • C Session – Two Sets of 6 Reps
  • 200m jog recovery between reps, with ten minutes recovery between sets.

Members are advised to undertake an appropriate cool down

 

Rob DENT

David AIKEN

 

Lee MORRIS

Helen SPAVEN

 

Thursday 09/04/2020

18:30

 

Abbey Road Sports Field

DL3 8LR

 ENDURANCE – ‘DENESIDE DASH’ – 1000 Metre Reps

Deneside Road, Pierremont Road, Orchard Road, Dene Grove and Woodland Road

Warm Up:

Run to the session and some appropriate drills in the Tennis Dene.

Main Session:

Each rep then starts at the gates to the Tennis Dene on Westlands Road. Members will run out of the gate, turning right onto Deneside Road. Once they reach the junction with Pierremont Road, they turn right into Pierremont Road, and then right into Orchard Road, following the road around into Dene Grove. At the top of Dene Grove, Members turn right onto Woodland Road, and then right again back into the Tennis Dene and return to the start point.

  • A Session – 8 Reps
  • B Session – 6 Reps
  • C Session – 4 Reps
  • 2:00 minute recovery between reps.

Members are advised to undertake an appropriate cool down

 

 

Brian McLAREN

Ian YOUNG

 

Helen SPAVEN

Emma JOYEUX

 

 

Tuesday 14/04/2020

18:30

 

Abbey Road Sports Field

DL3 8LR

SPEED – SHUTTLE REPS SESSION

Abbey Road Sports Field

Warm Up:

  • One lap of the perimeter of the field.

Drills:

  • Drills to include skipping, strides, fast feet, lunges, etc. Coaches to design their own drills.

Main Session:

SHUTTLE REPS (50m/100m/150m sprints in pairs)

Working with a partner of similar ability runners will work together using the following:

  • Runner A will run to the 25m marker and back, then runner B (covering 50m)
  • Runner A will run to the 50m marker and back, then runner B (covering 100m)
  • Runner A will run to the 75m marker and back, then runner B (covering 150m)
  • Runner A will run to the 50m marker and back, then runner B (covering 100m)
  • Repeat for 10 minutes, 5 minutes rest, 10 minutes, 5 minutes rest, 5 minutes

Members are advised to undertake an appropriate cool down

 

Ian YOUNG

Graham PARK

 

Emma JOYEUX

Mike WATSON

 

 

 

Thursday 16/04/2020

18:30

 

Abbey Road Sports Field 

DL3 8LR

 

ENDURANCE – HILL REPS – UP and DOWN

Sugar Hill Park

Warm Up:

  • Session to commence with a run to Sugar Hill Park

Drills:

  • Technical drills (technical template for running uphill/downhill).

Main Session:

  • The Main Session is split into two activities.
  • The first activity is a longer Hill Rep, starting near the gate at the corner of Stooperdale Avenue and Prior Street, and progressing to the bench at the top of the hill. Members will round the bench and take recovery back downhill via the tarmac path.
  • The second activity will be shorter Hill Reps, of varying gradient, which commence near the gate on Prior Street. Again, recovery between reps will be taken downhill on a tarmac path.
  • Members will spend 15 minutes on each activity, with a five minutes rest between activities.
  • Effort on both activities will be on the uphill sections, and provides Members with the opportunity to practice their uphill running technique, demonstrating a slight lean from the hips, not the stomach, with the chest straight and open. The focus should be 10m/15m ahead, with a shortened stride length and trying to run on the forefoot/ball of the foot.

Members are advised to undertake an appropriate cool down

 

Rob DENT

Andrew DIXON

Tuesday 21/04/2020

18:30

 

Abbey Road Sports Field

DL3 8LR

SPEED – SHUTTLE REPS (South Park)

(South Park – Around the lake)

Warm Up:

  • Session to commence with a run to South Park

Drills:

  • Drills to include skipping, strides, fast feet, lunges, etc. Coaches to design their own drills.

Main Session:

  • The main session is our boomerang pairs session. Runners will be partnered by a runner of a different ability, e.g. 19 minute 5k runner paired with 27 minute 5k runner, etc.
  • The starting point is the path where the paths meet #what3words teams.blues.list
  • Runner A will leave the starting point at the same time as Runner B, running along the higher path towards the river, past the steps and turn right at the river to meet their partner, on meeting their partner they turn and return to the starting point reversing their original route.
  • Runner B will leave the starting point at the same time as Runner A, running along the higher path along the showfield towatds the river, turning left at the river to meet their partner, on meeting their partner they turn and return to the starting point reversing their original route.
  • On rep each, swap paths with your partner
  • Runners should keep to the left hand side of the path to allow for passing.

Members are advised to undertake an appropriate cool down

 

 

 

 

Thursday 23/04/2020

18:30

 

Abbey Road Sports Field

DL3 8LR

ENDURANCE SESSION – 3000m REPS

(Coniscliffe Road/Edinburgh Drive to Merrybent)

Warm Up:

  • Session to commence with a run to the Edinburgh Drive / Coniscliffe Road junction

Main Session:

  • The session begins on the Edinburgh Drive / Coniscliffe Road junction and is a continuous 3km run past Broken Scar, the Baydale Beck across the motorway bridge and through Merrybent to the layby between Merrybent and High Coniscliffe. #what3words puncture.into.guess
  • A volunteer will be at the halfway point (Merrybent Drive)
  • A Session – 3 Reps (Rep 3 is from the original starting point to the volunteer and back again)
  • B/C Session – 2 Reps
  • 5:00 minute recovery between reps.

Members are advised to undertake an appropriate cool down

 

 

 

 

Tuesday 28/04/2020

18:30

 

Abbey Road Sports Field

DL3 8LR

SPEED – Fartlek

Abbey Road Sports Field

Warm Up:

  • One lap of the perimeter of the field

Drills:

  • Drills to include skipping, strides, fast feet, lunges, etc. Coaches to design their own drills.

Main Session:

  • FARTLEK
  • Coaches will set out 7 cones to create 7 sided irregular shape with different intervals between the cones.
  • Runners will begin running from point 1 to point 2 at a slower pace (4/10), then point 2 to point 3 at a faster pace (9/10) and then alternating pace between each cone.
  • Repeat for 10 minutes, 5 minutes rest, 10 minutes, 5 minutes rest, 5 minutes.

Members are advised to undertake an appropriate cool down

 

 

 

 

 

Want to download and print the training schedule out?

Please click here to download and print a .pdf copy