Session Types
There are a number of training sessions available, the following helps to describe some of the terminology used. Most sessions start with some warm up exercises, followed by a short warm up run. Sessions are completed by a short cool-down run back to the starting point and some stretching exercises.
Interval Training
- Short distances (up to 1 km) repeated up to 5 or 6 times
- Mixture of flat, hills, track, fartlek
Tempo Training
Also known as endurance or speed/stamina training
- Continuous distance of between 3 and 6 miles
- Done in groups of similar ability
- Run is generally undertaken faster than the runners normal pace (should be unable to hold a conversation)
Long Slow Run
- This is aimed at runners training for a half marathon or marathon (or further)
- There will be cut off points along the way in order to allow people to do less mileage (minimum 4 miles and maximum as advertised on the day).
- The pace will be with the slowest runner and everyone will stay together
Other Sessions
Members of the running club are invited to join in a number of sessions which will be added to the calendar on an ad-hoc basis. Currently you will need to be a member of the club to get notification of times and dates of these sessions. So far regular sessions consist of:
Moonlight Run
- Approximately every month in the winter at the training session closest to the full moon, when it is still dark around 7.30
- Meet at the Leisure Centre and bring along torches (head torches are preferable)
- Car share to the start point
- A 4-6 mile run with everyone keeping together, can be in the forest or a more hilly route
Hill Run
- Occassionally when there is sufficient light and not normally during the school summer holidays
- Actual location will be publicised on this website in the Calendar and via email to members
- Sometimes will be part of actual races such as Cosmic Series
- Distance around 4-6 miles but will be off road and include a significant hill climb
- Trail shoes or off road shoes prefferable
Trail Run
- Occassionally when there is sufficient light and not normally during the school summer holidays
- Actual location will be publicised on this website in the Calendar or via email to members
- Distance around 5-8 miles and will be on forestry tracks
- Some undulations to be expected
- Road shoes are suitable
Speed
5K or 10k sessions (a number of weeks in succession) will work on speed endurance involving interval work and aimed at improving 10k and also 5k performance. The sessions will target the 5th and 6th improvers cup races and a 10k race. This should also help you cope with changes in pace during races and strength at the end of races. If anyone wants help with working out a training program to target a 10k then speak to Iain Steel who will be happy to help.