Winter Training 2016-17


Speed Work- designed to improve leg speed, endurance and recovery rate. Working at a fairly intense pace for a short period of time with recovery periods in between.

Paarlauf- a German word meaning pair running; working in pairs of equal ability (ideally) one member of the pair will be working hard while the other has a jog recovery over a set distance.

Hill work – designed to improve leg strength, stamina and recovery rate.

Why does the club put time and effort into these sessions?

Answer-

A long time ago the committee looked at what we did as a club throughout the winter months, dark nights and limited training routes especially from Shaw Lane. Part of this review also looked at how we could help our members improve their running. Not many of the club members did specific speed or hill work, this was for a variety of reasons, too hard to do on your own, don’t know what to do, never thought about it. One other point which was highlighted at this stage and is probably one of the most important points to come out of the review, was that as a club, group of people other than at the start of the evening (club night) we don’t really get to know each other. The fast group do their thing, medium group do theirs etc and we never really mingle. So long story short these sessions are club sessions they are intended not only to improve your running but so we can integrate with each other Please don’t think I can’t do them, the will be too hard, everybody will be waiting for me because we have heard it all before, believe me. We are a club with a wide range of abilities but on these nights we all work hard, we all suffer the same and we all encourage each other on to greater things. So please come and join in, after all you are a member of a fantastic club and this is what helps make our club what it is.

Session No

Date

Location

Session

No of Reps or time

1

5/10/15

Town Centre- Mayday Green

Speed work-Parlauf in pairs (jog recovery)

17 minutes

2

12/10/15

Oakwell Area

Bala St, Windermere Rd & Belgrave Rd

Hills Reps- 3 different hills   working hard on the uphill , jog recovery on downhill

20 minutes

3

19/10/15

Town Centre- Mayday Green

Speed work 400m reps on small loop.

7-10 reps with 45 sec recovery between reps

4

26/10/15

Blackburn Lane & Queens Ave (Off Summer lane)

Hills Reps- 2 different hills do half session on each

7-9 reps jog down recovery

5

2/11/15

Town Centre- Mayday Green

Speed work-Parlauf in pairs (jog recovery)

18 minutes

6

9/11/15

Heelis St (off Wood St)

Hill reps-1 hill working on the uphill jog on the down hill

6-8 reps

7

16/11/15

Town Centre- Mayday Green

Speed work 200m fast 200m jog repeat.

12 fast 12 short reps in total

8

23/11/15

Heelis St- New St-loop

(new session)

Hill work 4 sided loop, 2 sides fast 1 side jog, 2 sides fast continue

20 minutes

9

30/11/15

Town Centre- Mayday Green

Speed work – Parlauf (jog recovery)

19 minutes

10

7/12/15

Doncaster Rd area-Waltham St, Brinkman St, Gold St

Hill reps- 3 hills 2 long ,1 short

7-10 reps split between the 3 hills

11

14/12/15

Broadway Area

Speed work long loop 750m ish

7-10 reps with 1 minute recovery between.

12

21/12/15

Oakwell Area

Bala St, Windermere Rd & Belgrave Rd

Hills Reps- 3 different hills   working hard on the uphill , jog recovery on downhill

21 minutes

13

28/12/15

Town Centre- Mayday Green

Speed work-Parlauf in pairs (jog recovery)

20 minutes

14

4/1/16

Capital Park, Dodworth

 

Hills Reps- 1 hill or 2 different hills both 200-250 long mix and match as you like, jog recovery

25 minutes in total.

15

11/1/16

Town Centre- Mayday Green

Speed work 500m reps 400m good pace -100m faster

8-10 reps walk back recovery

16

18/1/16

Heelis St (off Wood St)

Hill Reps Starting at bottom 1st lamp post and back, 2nd lamp post and back etc all way to top , start again if time permits

21 minutes

17

25/1/16

Town Centre- Mayday Green

Speed work-Parlauf in pairs (jog recovery)

21 minutes

18

1/2/16

Wood St , Union St and Buckley Court

Hill Reps (UP & down) Working hard up Union St continue effort down Wood St. Jog recovery on Buckley Court.

25 minutes in total

19

8/2/16

Town Centre- Mayday Green

Speed work- 400m reps on small loop

8-11 reps with 45 sec recovery

20

15/2/16

Blackburn Lane & Queens Ave (Off Summer lane)

Hills Reps- 2 different hills do half session on each

9-11 reps

21

22/2/16

Town Centre- Mayday Green

Speed work- Parlauf

22 minutes

22

1/3/16

Oakwell Area

Bala St, Windermere Rd & Belgrave Rd

Hills Reps- 3 different hills   working hard on the uphill , jog recovery on downhill

9-12 reps

23

8/3/16

Broadway Area

(New loop)

Speed work long loop 800m

5 -8 reps with 1m30 sec recovery between.

24

15/3/16

Sheffield Rd area-Cemetery Rd, Tune St, Commercial St, Corporation St & Oxford St

Hill Reps- 5 Hills Up each once in a circuit

5-6 uphill reps in total

25

22/3/16

Town Centre- Mayday Green

Speed work- 600m reps -200m jog/walk recovery

6-8 reps

26

29/3/16

Heelis St New St loop

Hill work 4 sided loop, 2 sides fast 1 side jog, 2 sides fast continue

25 minutes

This Week

See Diary page for more info.

 

Latest News

Next Walk to Run Programme begins Monday 11 September - every Monday and
Wednesday at 5.30pm. Meet up behind the main Clubhouse at Shaw Lane Sports Barnsley S70 6HZ by the
Rugby fields. All standards welcome, but our aim is to get you from couch to a continuous 5K/ 3mile run in the
eight weeks of the programme. Register via here by email or on the Run Together website. It’s £5 for the
8 weeks, which is refundable if you go on to join the Club. Any questions - just ask!