Winter Track Training Schedule -

Clubs Yearly training is generally planned to work on endurance from Jan through to Apr, including longer straight runs and longer tempo sessions such as mile reps longer intervals/repetitions and fartleks, this is to prepare us for the year ahead and the endurance races throughout. Shorter speed sessions appear more from then throughout the summer to increase speed and prepare for the fast and or short races over the summer whilst keeping the endurance built earlier throughout the year. From late October through to the end of the year the mix of sessions are aimed to aid your transistions.

The training plan is generalized and there will always be a straight run option so anyone with specific training plans or goals can still enjoy our sessions at the club.

Examples of our sessions can be seen below. For anyone with a specific goal who may be interested in receiving individual coaching or an individual plan the club has many level 2 coaches who can help.

(INFO FROM SIMON ABOUT  WINTER TRACK TRAINING SCHEDULE)

Foundation Group  - This group is intended for both beginners and slower runners as an introduction to club nights. Aims to establish both distance and pace that can later be expanded on over a period of time bu joining the main sessions or the intermediate group as progression is made. This run will usually be between 3 and 4 miles.

Intermediate Group – This group is intended for those who need to progress from the foundation group but don’t feel quite ready to progress into the main sessions this run will usually be between 4 and 5 miles.

Straight Runs –
                        Loops -  A course is set with additional loops, The basic route is normally approximately 5 miles with optional additional loops  adding up to 2/3 miles further than the basic. The intention is that all participants train for approximately the same amount of time regardless of ability.

                        Even Paced Out and Back – An out and back course for time directed, usually 25 or 30 minutes. After the allotted timer runners turn and return by the same route. The intention is even paced running the time out should be equal to the time back.

                        Double Backs – The whole club run the same course and there are defined double back points (usually approx 5) As runners reach the double back point for the first time they turn and run back to the selected back marker. When they reach the last runner they turn again and continue until they reach the next turn back, the main route is approx 5 Miles the double backs allow the runners to run at their own back while adding mileage doubling back. This is a great social sessions and allows all club members to run with each other even those they would not usually see on a run, It also lets everyone in the club encourage all.

                        Irish Pursuit – Team of three runners with a faster, intermediate and slower runner, run a set loop together starting at the slower runners pace, after the first lap the slower runner continues at their own pace, whilst the other runners continue at the intermediate runners pace, who then continue at the intermediate runners pace who then continues at their own pace for the third lap leaving the faster runner to continue at a higher speed for the final loop.

                        Recovery Runs – Easy pace runs usually done after a hard race or session in order to help the muscles recover.

Speed Work – Running at a harder pace for short periods will improve speed but also allows you to concentrate on form. Concentrate on arm movement, your posture and stride length. If you can keep your form during a hard session you will be able to in a race.
 
                        Time Trials – A performance measurement and race practice session. Based on the same routes (summer 4 mile route and winter 3 mile route) This enables members to measure their progress. Each runner will be allocated a handicap time which will be adjusted for current form.

                        Tempo Out and Back – An out and back course after a warm up of approx 20 minutes aim is to get back to point that the 20mins was started in under 20 minutes.

                        Fartlek (Speed Play) – Runners in ability groups will run a straight route with mixed surges of hard running at differing intensity with periods of very steady recovery jogging, this is a great session for newcomers to speed work..

                        Hill Repetitions – A session of repeated efforts up or down hill, usually at 85-90% with Jog Recoverys.

                        Mile Reps – Running for a mile at high intensity and then recover for a fixed period of time. The number of mile reps will depend on ability groups.

                        Hoe Down Relay – Faster runners matched with slower runners in teams, around a loop the teams work together, the faster runner will end up running further, but the slower runner commits to the loop and works harder to meet the faster runner.

                        Repetitions– Running for a fixed period of time at high intensity and then recovering for a fixed period of time. No of Reps, the period of fast work/intensity and recovery can vary.

                         Tempo Intervals – Longer than ordinary intervals run around 5K. Work like a threshold run raising the lactic acid build up in your muscles.

                        Optional Sunday Runs  (To increase stamina and mileage) - The length of these runs will vary upon the groups taking part as they will mostly be run in ability groups. Running distance will depend on training requirements.