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Monday, December 6, 2021

 TRAINING

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Remember to check and follow government guidelines regularly regarding being outside

 
 
Hello all CP Runners,
 
Our next challenge is going to take us through the month of March.
 
We are going to try and complete a distance throughout March,
by registering our walks/runs with Hayley.
 
Please sign up for a distance that you think is achievable for you. 
 
Below are 7 distances to choose from:
20km = 12.5m
40km = 25m
50km = 31.1m
60km = 37.5m
80km = 50m
100km = 62.2m
120km = 74.6m
 
If you choose a distance but cover more miles, Hayley will continue to log them and at the end of the month let everyone know what they achieved.
 
Lighter nights and warmer weather will be a bonus.
 
I hope you all enjoy having something to aim for with this challenge.
 
 
Take care, stay safe,
Bridget.
 
 

Remember, when running with someone not in your householdstay 2m apart 

and

 wear hi-viz if you're running after dark.




 
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Here is a short definition and reason of the different types of training:

 

Interval Training

This involves running at a faster pace for short distances (say 200-800m) followed by a recovery period of 30-90 seconds. This helps to improve speed and running technique.

 

Hill Training

We find a hill and run shuttles of increasing length (25, 50, 75, 100m) up the hill and recover on the way back. This increases stamina and leg strength.

 

Fartlek Running

Fartlek (Swedish for 'speed play') running mixes periods of hard running with easy running. We run in fast bursts between trees, lamp posts etc. but there is no set structure. This is a fun way to increase speed.

 

Mile Repeats

After a warm-up we run for a timed mile, followed by a 3 to 4 minute recovery period, then repeat aiming for a faster mile.

 

Speedwork and drills

Following a warm-up, we run 100-200m focussing on speed or high knees or heel lifts (kicking your own bottom!) or side-stepping. This exercise improves speed, technique and mobility.

 

Balance and Stretching

After some sessions we may work on improving balance eg. single leg squats, walking lunges etc. In addition, to improve flexibility and prevent injuries, we perform stretches after each session.

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