Summer Training 2019


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.

Date

Session/Venue

Description

15th May

Hill Work-Race Common Lane

6-8 Reps working on uphill recovery jog

22nd May

Speed Work-bottom loop Locke Park

Parluaf with partners 15 minutes, static recovery

29th May

 

Hill Work- Next to fire station

7-9 Reps working on uphill recovery jog

5th June

 

Speed Work-  Middle loop, Locke Park

5-7 reps with 1-minute recovery

12th June

Hill Work- Park run loop, Locke Park

20 mins  chain gang

19th June

Speed Work- Fire Brigade field

Parluaf with partners 16 minutes, static recovery

26th June

Hill Work-Shaw Lane

Surprise Session

3rd July

Speed Work-top loop Locke Park

In groups of 3- 20 mins in total

10th July

Hill Work- Race Common Lane

7-9 Reps working on uphill recovery jog

17th July

Speed Work- bottom loop Locke Park

Parluaf with partners 17 minutes, static recovery

24th July

Hill Work-Long Hill, Locke Park

4-8 reps working on uphill recovery jog

31st July

Speed Work- Fire Brigade field

Parluaf with partners 17 minutes, static recovery

7th August

Hill Work- Race Common Lane

8-10 Reps working on uphill recovery jog

14th August

Speed Work- Middle loop, Locke Park

5-7 reps with 45 seconds rest

21st August

Hill Work- Park run loop, Locke Park

25 mins  chain gang

28th August

Speed Work- top loop Locke Park

6-8 reps with 45 seconds rest

4th Sept

Hill Work- Race Common Lane

9-11 Reps working on uphill recovery jog

11th Sept

Speed Work- bottom loop Locke Park

Parluaf with partners 20 minutes, static recovery

18th Sept

Hill Work-Locke Park

Up & down session to be finalised.

25th Sept

Speed Work- All three loops , Locke Park

Parluaf with partners 20 minutes, static recovery

Date

Session/Venue

Description

15th May

Hill Work-Race Common Lane

6-8 Reps working on uphill recovery jog

22nd May

Speed Work-bottom loop Locke Park

Parluaf with partners 15 minutes, static recovery

29th May

 

Hill Work- Next to fire station

7-9 Reps working on uphill recovery jog

5th June

 

Speed Work-  Middle loop, Locke Park

5-7 reps with 1-minute recovery

12th June

Hill Work- Park run loop, Locke Park

20 mins  chain gang

19th June

Speed Work- Fire Brigade field

Parluaf with partners 16 minutes, static recovery

26th June

Hill Work-Shaw Lane

Surprise Session

3rd July

Speed Work-top loop Locke Park

In groups of 3- 20 mins in total

10th July

Hill Work- Race Common Lane

7-9 Reps working on uphill recovery jog

17th July

Speed Work- bottom loop Locke Park

Parluaf with partners 17 minutes, static recovery

24th July

Hill Work-Long Hill, Locke Park

4-8 reps working on uphill recovery jog

31st July

Speed Work- Fire Brigade field

Parluaf with partners 17 minutes, static recovery

7th August

Hill Work- Race Common Lane

8-10 Reps working on uphill recovery jog

14th August

Speed Work- Middle loop, Locke Park

5-7 reps with 45 seconds rest

21st August

Hill Work- Park run loop, Locke Park

25 mins  chain gang

28th August

Speed Work- top loop Locke Park

6-8 reps with 45 seconds rest

4th Sept

Hill Work- Race Common Lane

9-11 Reps working on uphill recovery jog

11th Sept

Speed Work- bottom loop Locke Park

Parluaf with partners 20 minutes, static recovery

18th Sept

Hill Work-Locke Park

Up & down session to be finalised.

25th Sept

Speed Work- All three loops , Locke Park

Parluaf with partners 20 minutes, static recovery

This Week

See Diary page for more info.

 

Latest News

Higham Hurtle - results now available.

Shuffle results now available in the Shuffle section.

CLUB MEETINGS at SHAW LANE 2019

Monday 3rd June @8.30pm.

Monday 2nd September @8.30pm

AGM - Monday 9th December @7.45pm

All members welcome!