Training takes place every Thursday at 18:30, now meeting at the Brown Cow (the new winter meeting point). Sessions for January and February are as follows:
|2nd Jan||Hill pyramid in front of house||hill reps/grass or path optional|
|9th Jan||Graham’s Out + Back repeats – 12 x 75 seconds to your marker and back with 1 min recovery. bring a light||speed/grass – trail shoes|
|16th Jan||Circles on Grass Increasing Intervals||speed/grass – trail shoes recommended|
|23rd Jan||Kenyan Hills (same route as the indian file) hard uphill, steady on flat next to lake, recovery downhill 3x8minute with 3 minute recovery tempo with some hill for effort||Hill/path/road shoes ok|
|30th Jan||TN Timed Hill Session – Start at lake, 5 X 1 min. uphill reps, jog down. Rest for 3 mins. 5 X 45 sec uphill reps, jog down, recover for 3 mins. 3 X 30 sec. Uphill reps, jog down rest 3 mins. 1 X bottom to top ( house)||Hill reps/path road shoes ok|
|6th Feb||arkrun hill Oregon Circuits – Start at bench/Mikes Tree – approx 100m uphill-100m back downhill (not recovery) 30 seconds Core excrecises, repeat||Strength/endurance path road shoes ok|
|13th Feb||Peter’s Triangles||Interval, uphill & downhill running. Grass – trail shoes|
|20th Feb||Andrew’s Cloverleaf||Speed/endurance reps paths – road shoes|
|27th Feb||Park Road 1 minute hill, try and reach same point each time. recover back downhill||hill rep/road|
Members are more than welcome to give suggestions for future sessions, or to volunteer to lead one. Please contact Dave Mellor or Paul Mcgreevy if interested.
Sessions we regularly run include (all start at the summer or winter meeting point, then we run down to where the session starts)…
Down Pegasus Hill to marker, run hard back up to start, recover down the next (gravel hill) all way to finger post. Run hard back up, recover down the next (grassy hill) to the bottom stile, run hard back up.
Various sessions on the Temple Newsam Track throughout the summer months. These include:
- Pyramid session (400m, 800m, 1600m (or 2x1200m for elites), 800m, 400m) ending with 2 x 200m sprints. 60 sec, 90 sec, 2 min recovery
- 5k and 10k tune up – 800m + 400m Efforts to be done at target 5K pace. Tempo set = tempo pace = you can hold this pace comfortably for 1hr. Faster final 200m efforts to finish
- 2 X 200m with 200 m recovery. 2 X 400 m with 200m recovery,2 X 600 m with 400 m recovery, 2 X 200 m with 100 m recovery.
- Fast Mile
Menargerie ponds lake loop
There is a loop which takes you around the lake, up into the wood and back down to a recovery over the bridge. Repeat until time is up.
4 copses. Start at S corner of house. Run hard round 1 st copse, back over field. Recover round small copse close to house. Carry on to the next copse and so on. A set can be 3 copses or 4 copses. Once you finish a set start again from the first copse. Aim to do 3 sets.
Duck & Whistle
A fun interval session up and down the avenue. One whistle to start your effort, another to slow down to steady jog recovery. It’s great exercise for the cardiovascular system & designed to improve your aerobic capacity. This session is also a good one to do as a group as you see everyone as you run up and down the avenue (simply turn round when you get to either end!)
There are four loops, choose a partner or a small group. One runs while the other rests or run together and set a suitable recovery time. Do the four loops in turn. All four is one cloverleaf. See how many you can do!
Interval session in a triangle shape with UPHILL side, FLAT side and DOWNHILL side. All on grass so good cross-country training (trail shoes may be advisable if wet) there will be efforts on all sides of the triangle, so you can practice your full range of hill running technique.
Meet and retreat fartlek session
Work in pairs of similar ability, one runner runs hard in one direction round the copse, while the other jogs in the other direction. When they meet, they turn round and the other person runs hard while other jogs. Depending on time 2sets with a short recovery in between
Lesser Spotted Hills
Finding some challenging hills in Temple Newsam you may normally avoid! We will do 5 reps of final TNT hill with recovery down road, then make our way to Mick’s Hill, where we will do hill reps until the end of the session…
The Avenue hill up to Bullerthorpe lane actually goes down in the middle until the bridge between the upper lakes when it goes up (and up) again. This is a landscape feature of Temple Newsam estate, but we can use it in our training.
Start at the bottom, run hard up main hill to the fingerpost/bench – this is hill one. Recovery down to the bridge. From the bridge run hard up path until the bench on the left (or right for a bit extra) – this is hill two. Recovery Back down to bridge. From the bridge run hard again back up to the fingerpost (where your first recovery was) – this is hill three. Recovery back down to gate. Repeat until time is up!
Taking place in various Temple Newsam locations in winter and summer. Core exercises are done when you would normally expect to be in recovery. This should be a demanding strength building session and hopefully encourage you to do more strength and co-ordination based activities as part of your weekly routine.
So there will be a loop or circuit to run each rep. When you get back to the start do one of four exercises for 30 seconds before you set off running again. When you get back to the start do the second exercise and so on.
Exercises can be e.g. Step-ups, press ups, tricep dips, squats, lunges, planking, ab curls etc. to be advised on night & helped with technique or maybe some exercises done with a partner.
Starting from Bench at bottom of parkrun hill. 6 points will be marked out. Run hard up to each point and recovery back to start between each effort. It’s a pyramid session so 1-2-3-4-5-6-5-4-3-2-1 for elites, add an extra long rep or start another pyramid once finished the first.
Session that we do both on track and on hills. Run as a group of at least 4 in a line one behind the other (indian file) the more the better. (run at the pace of the slowest runner, so stick together) take it in turns to run from back of the line to the front, for the allotted time. When you reach the front of the line, shout to your group, so that the rearmost runner can set off on their effort.