During the period of the club's closure due to Covid-19 restrictions, our coaches hope to bring you all coaching plans you can follow on your own, to keep you fit and healthy and ready for action once club restarts. Watch this space for more updates.
IMPORTANT NOTE - during this period of isolation, please do these sessions with your immediate family members only (that is, people who live in the same house).
IMPORTANT NOTE - during this period of isolation, please do these sessions with your immediate family members only (that is, people who live in the same house).
Hopefully you are all able to get out for the occasional run (or maybe you’re getting out more than ever due to being off work?). I’m sure you’ll all have your favourite sessions or loops while doing a steady run, and doing your best to keep some fitness during this difficult time.
Since most of your training will be done by yourself make sure you let someone know where you’re going to be training and how long you think you’re going to be, be sensible and safe.
There seems to be more dog walkers and cyclists about than normal (they might be thinking the same about runners) so, as always, be aware of others using footpaths, especially if you are wearing headphones, you won’t hear cyclists coming up behind you.
Got a slight cold? Not feeling well? Have a slight niggle or strain? Don’t train.
It’s certainly not rocket science, and with a bit of common sense, you’re going to be able to get out and about (at present) to keep, and even improve, your fitness. So be careful and be safe.
If anyone wants to discuss their training then feel free to message me or phone if you have my number. It would be great to get feedback from people either through FB or message.
Below are a few suggested sessions that could be done by yourself. They are all based on running time and not distance, therefore there’s no 10 mile runs, half mile hard, 200m hills etc. You run to your own ability. They are described as, “fast” (not able to keep pace for more than 30sec) “hard” (not able to keep the pace for more than 5min) “comfortably hard” (not able to keep pace for more than 15min) “easy” (30 to 45min and able to still keep a conversation, although you might be talking to yourself) “very easy” (not a jog although very comfortable).
For sessions, ensure that you are correctly warmed up and warm down following with some light stretches. Recovery periods in the session can be done as an easy jog or walk.
I suggest that you have an easy run day or full recovery after a session, you should all be aware of your capabilities and what you’ve been able to do over the past months/years without getting any niggles or feeling too tired. Recovery is the key, between sessions, don’t train tired.
Since most of your training will be done by yourself make sure you let someone know where you’re going to be training and how long you think you’re going to be, be sensible and safe.
There seems to be more dog walkers and cyclists about than normal (they might be thinking the same about runners) so, as always, be aware of others using footpaths, especially if you are wearing headphones, you won’t hear cyclists coming up behind you.
Got a slight cold? Not feeling well? Have a slight niggle or strain? Don’t train.
It’s certainly not rocket science, and with a bit of common sense, you’re going to be able to get out and about (at present) to keep, and even improve, your fitness. So be careful and be safe.
If anyone wants to discuss their training then feel free to message me or phone if you have my number. It would be great to get feedback from people either through FB or message.
Below are a few suggested sessions that could be done by yourself. They are all based on running time and not distance, therefore there’s no 10 mile runs, half mile hard, 200m hills etc. You run to your own ability. They are described as, “fast” (not able to keep pace for more than 30sec) “hard” (not able to keep the pace for more than 5min) “comfortably hard” (not able to keep pace for more than 15min) “easy” (30 to 45min and able to still keep a conversation, although you might be talking to yourself) “very easy” (not a jog although very comfortable).
For sessions, ensure that you are correctly warmed up and warm down following with some light stretches. Recovery periods in the session can be done as an easy jog or walk.
I suggest that you have an easy run day or full recovery after a session, you should all be aware of your capabilities and what you’ve been able to do over the past months/years without getting any niggles or feeling too tired. Recovery is the key, between sessions, don’t train tired.
Suggested Sessions
30min Fartlek (speed play) longest 60sec hard shortest 30sec hard with longest 60sec recovery. Mix things up and vary your hard and recovery times.
20min lamppost session - 2 spaces hard 1 space jog or walk recovery / 4 spaces hard 2 spaces jog or walk recovery / 6 spaces hard 4 spaces jog or walk recovery
3 x 2 min at easy pace (1 min jog recovery)
3 x 1 min at comfortably hard pace (same time jog recovery)
3 x 30sec at hard pace (same time recovery)
2 min jog between sets
6 x 60sec at hard pace with 3min jog recovery between
6 x 30sec quick strides with walk back recovery
2min recovery then
10 x 30sec hills hard with jog back down
20/30/40/60/40/30/20 sec X 2 sets
All at hard pace
Double time jog recovery between each and 5min recovery between sets
5 x 3 min comfortably hard pace with 6min jog recovery
20min lamppost session - 2 spaces hard 1 space jog or walk recovery / 4 spaces hard 2 spaces jog or walk recovery / 6 spaces hard 4 spaces jog or walk recovery
3 x 2 min at easy pace (1 min jog recovery)
3 x 1 min at comfortably hard pace (same time jog recovery)
3 x 30sec at hard pace (same time recovery)
2 min jog between sets
6 x 60sec at hard pace with 3min jog recovery between
6 x 30sec quick strides with walk back recovery
2min recovery then
10 x 30sec hills hard with jog back down
20/30/40/60/40/30/20 sec X 2 sets
All at hard pace
Double time jog recovery between each and 5min recovery between sets
5 x 3 min comfortably hard pace with 6min jog recovery
