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Saturday, November 28, 2020

 TRAINING

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Remember to check and follow government guidelines regularly regarding being outside

 
 
Running Ideas for November

Have in mind that you do this at your own responsibility and risk, there will be no club members and this is not club officiated.

Effort level 1 - Easy pace - 60-65 per cent max heart rate
Effort level 2 - Conversation pace - 65-75 per cent max heart rate
Effort level 3 - Challenging pace - 75-85 per cent max heart
Effort level 4 - Tough pace - 85- 90 per cent max heart rate
 
Run three times a week for the next four weeks trying to include one of the sessions below each week.
  
Interval run - Round Robin - Run 30 minutes out on a route and after 15 minutes double back on the route and see how fast you can get back to where you started.
 
Hill training - 20 mins Effort 2 - with 10 X 30 seconds up hill at Effort 4 jogging back to recover.
 
Fartlek training -40 mins to include 10 bursts of 30 seconds at Effort level 4.
 
Speed session - A Threshold run - try 20 mins at Effort level 3. This is a pace that is faster/harder than your normal easy run pace.

 

 

You do this at your own responsibility and risk, there will be no club members and this is not club officiated.  
 
Take care and have fun.
 
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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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