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Winter Training 2020-21
Winter Training Schedule. As below, obviously designed to achieve Covid 19 compliance and split into seperate sessions.
All explained on the night of course. Look out for more info as required and be flexible as this is tried & possibly amended.
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.
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Session No |
Date |
Group |
Location |
session |
Time/reps |
|
1 |
7th Oct |
A |
Stokes Lane/Myrtle St |
Speed-Parluaff in pairs static rest |
18 mins |
|
2 |
7th Oct |
B |
Oakwell Area |
Hills Reps- 3 different hills, working hard on the uphill, jog recovery on downhill |
6 to 8 reps |
|
3 |
7th Oct |
C |
Town Centre |
Speed work-400-meter reps |
8 – 10 reps |
|
4 |
7th Oct |
D |
Heelis Street off Wood st |
Hill Work- 1 Hill working on uphill jog downhill |
7-9 reps |
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Session No |
Date |
Group |
Location |
session |
Time/reps |
|
1 |
14th Oct |
D |
Stokes Lane/Myrtle St |
Speed-Parluaff in pairs static rest |
18 mins |
|
2 |
14th Oct |
A |
Oakwell Area |
Hills Reps- 3 different hills, working hard on the uphill, jog recovery on downhill |
6 to 8 reps |
|
3 |
14th Oct |
B |
Town Centre |
Speed work-400-meter reps |
8 – 10 reps |
|
4 |
14th Oct |
C |
Heelis Street off Wood st |
Hill Work- 1 Hill working on uphill jog downhill |
7-9 reps |
|
Session No |
Date |
Group |
Location |
session |
Time/reps |
|
1 |
21st Oct |
C |
Stokes Lane/Myrtle St |
Speed-Parluaff in pairs static rest |
18 mins |
|
2 |
21st Oct |
D |
Oakwell Area |
Hills Reps- 3 different hills, working hard on the uphill, jog recovery on downhill |
6 to 8 reps |
|
3 |
21st Oct |
A |
Town Centre |
Speed work-400-meter reps |
8 – 10 reps |
|
4 |
21st Oct |
B |
Heelis Street off Wood st |
Hill Work- 1 Hill working on uphill jog downhill |
7-9 reps |
|
Session No |
Date |
Group |
Location |
session |
Time/reps |
|
1 |
28th Oct |
B |
Stokes Lane/Myrtle St |
Speed-Parluaff in pairs static rest |
18 mins |
|
2 |
28th Oct |
C |
Oakwell Area |
Hills Reps- 3 different hills, working hard on the uphill, jog recovery on downhill |
6 to 8 reps |
|
3 |
28th Oct |
D |
Town Centre |
Speed work-400-meter reps |
8 – 10 reps |
|
4 |
28th Oct |
A |
Heelis Street off Wood st |
Hill Work- 1 Hill working on uphill jog downhill |
7-9 reps |
|
Session No |
Date |
|
Session |
No of Reps or time |
|
|
1 |
210/19 |
Stocks Lane/ Myrtle St |
Speed work -Parluaf in pairs (static recovery) |
18 minutes |
|
|
2 |
9/10/19 |
Oakwell Area Bala St, Windermere Rd & Belgrave Rd |
Hills Reps- 3 different hills working hard on the uphill , jog recovery on downhill |
6-8 reps |
|
|
3 |
16/10/19 |
Town Centre- Mayday Green |
Speed work -Parluaf in pairs (jog recovery) |
19 minutes |
|
|
4 |
23/10/19 |
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 |
30/10/19 |
Town Centre- Mayday Green |
Speed work-200 fast 200 jog |
12 fast legs. |
|
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6 |
6/11/19 |
Heelis St (off Wood St) |
Hill reps-1 hill working on the uphill jog on the down hill |
6-8 reps |
|
|
7 |
13/11/19 |
Stocks Lane/ Myrtle St |
Speed work-400-meter reps |
8-10 reps |
|
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8 |
20/11/19 |
Heelis St- New St-loop
|
Hill work 4 sided loop, 2 sides fast 1 side jog, 2 sides fast continue |
20 minutes |
|
|
9 |
27/11/19 |
Town Centre- Mayday Green |
Speed work – Parlauf (jog recovery) |
19 minutes |
|
|
10 |
4/12/19 |
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 |
11/12/19 |
Broadway Area (Old Loop) |
Speed work- 0n old loop .47mls |
6-8 reps 1 minute rest |
|
|
12 |
18/12/19 |
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 |
8/01/20 |
Town Centre- Mayday Green |
Speed work-Parlauf in pairs (jog recovery) |
20 minutes |
|
|
14 |
15/1/20 |
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 |
22/1/20 |
Stocks Lane/ Myrtle St |
Speed work 400m reps 300m good pace -100m faster |
8-10 reps static recovery |
|
|
16 |
29/1/20 |
Heelis St (off Wood St) |
Hill Work- 1 Hill working on uphill jog downhill |
7-9 reps |
|
|
17 |
5/2/20 |
Town Centre- Mayday Green |
Speed work-Parlauf in pairs (jog recovery) |
21 minutes |
|
|
18 |
12/2/20 |
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 |
19/2/20 |
Moorland Ave off Dodworth Rd |
Speed work- 800m reps |
5 -8 reps with 1m30 sec recovery between. |
|
|
20 |
26/2/20 |
Blackburn Lane, Queens Ave & Hope St (Off Summer lane) |
Hills Reps- 3 different hills |
8-10 reps |
|
|
21 |
4/3/20 |
Stocks Lane/ Myrtle St |
Speed work- Parlauf |
22 minutes |
|
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22 |
11/3/20 |
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 |
18/3/20 |
Broadway Area
|
Speed work old loop |
7-9 reps with 1 min recovery between. |
|
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24 |
25/3/20 |
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 |
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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.
Parlauf- a Swedish word meaning speed play, working in pairs of equal ability (ideally) one member of the pair will be working hard while the other has a jog/ static 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.
This Week
See Diary page for more info.
Latest News
First Shuffle of 2020 - results in the Shuffle section.
BnT 2020 races added to the BnT section.