Winter Training 2018 -19


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

3/10/18

Stocks Lane/ Myrtle St

Speed work -Parluaf in pairs (static recovery)

18 minutes

2

10/10/18

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

17/10/18

Town Centre- Mayday Green

Speed work -Parluaf in pairs (jog recovery)

19 minutes

4

24/10/17

Blackburn Lane, Queens Ave & Hope St (Off Summer lane)

Hills Reps- 3 different hills split session between them

7-9 reps’ jog down recovery

5

31/10/18

Town Centre- Mayday Green

Speed work-200 fast 200 jog

12 fast legs.

6

7/11/18

Heelis St (off Wood St)

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

6-8 reps

7

14/11/18

Stocks Lane/ Myrtle St

Speed work-400-meter reps

8-10 reps

8

21/11/18

Heelis St- New St-loop

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

20 minutes

9

28/11/18

Town Centre- Mayday Green

Speed work – Parlauf (jog recovery)

19 minutes

10

5/12/18

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

12/12/17

Broadway Area (Old Loop)

Speed work- 0n old loop .47mls

6-8 reps 1 minute rest

12

19/12/17

Oakwell Area

Bala St, Windermere Rd & Belgrave Rd

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

7-9 reps

13

9/01/19

Town Centre- Mayday Green

Speed work-Parlauf in pairs (jog recovery)

20 minutes

14

16/1/19

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

23/1/19

Stocks Lane/ Myrtle St

Speed work 400m reps 300m good pace -100m faster

8-10 reps static recovery

16

30/1/19

Heelis St (off Wood St)

Hill Work- 1 Hill working on uphill jog downhill

7-9 reps

17

6/2/19

Town Centre- Mayday Green

Speed work-Parlauf in pairs (jog recovery)

21 minutes

18

13/2/19

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

20/2/19

Moorland Ave off Dodworth Rd

Speed work- 800m reps

5 -8 reps with 1m30 sec recovery between.

20

27/2/19

Blackburn Lane, Queens Ave & Hope St (Off Summer lane)

Hills Reps- 3 different hills

8-10 reps

21

6/3/19

Stocks Lane/ Myrtle St

Speed work- Parlauf

22 minutes

22

13/3/19

Oakwell Area

Bala St, Windermere Rd & Belgrave Rd

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

10-14 reps

23

20/3/19

Broadway Area

 

Speed work old loop

7-9 reps with 1 min recovery between.

24

27/3/18

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

Hill Reps- 5 Hills Up each one at least once jog down recovery

6-10 uphill reps in total

This Week

See Diary page for more info.

 

Latest News

CLUB MEETINGS
The next club meeting is on Monday 10th September @ 8.30pm in the Shaw Suite at Shaw Lane.

All members welcome.

The club AGM is on Monday 3rd December @7.45pm. Club run will be at 6.30pm for this evening only.

 

Shuffle results now available in the Shuffle section.

 

 

Our next Walk2Run sessions start Monday 10 September. See Walk2Run in Menu.