St. Austell Running Club Cornwall St. Austell Running Club Cornwall Established November 2007
St. Austell Running Club
Training Schedule
This plan is a guide to what training is scheduled for club meets. The emphasis is on improvement, variety, interest and fun. This may look intimidating but It is intended to balance between pushing the established runners hard and catering for beginners.
| Please see explanations of the events and their suitability below. | ||||||||||||
| Blue indicates structured run. | ||||||||||||
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Foundation Group (Shorter distance runs as required) |
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| These are intended for both beginners and slower runners as an introduction to club nights. An experienced runner will be available to lead the group on shorter distances with the aim of establishing both distance (however short) and pace that can later be expanded on over a period of time by joining the main training sessions held by the club as progression is made. | ||||||||||||
| · Handicap (Race practice and performance measurement) | ||||||||||||
| The structure is based around a handicap route (during Spring/Summer months). This will enable runners to measure their progress. Each runner will be allocated a handicap time, which will be adjusted for current form. There will be a long course for established runners. | ||||||||||||
| · Straight Run with loops (Conventional training run over different courses) | ||||||||||||
| The course will be set with optional loops. Normally the slower runners would run the basic route and the faster runners would add all the loops i.e. maybe 2 miles further than basic. The intention is that all participants’ train for approximately the same amount of time regardless of ability. | ||||||||||||
| · Out and Back - (Self imposed handicapping system) | ||||||||||||
| The course out will be described and runners will run at their own pace for the time directed 20 minutes or up to 30 minutes. After the allotted time runners about turn and return by the same route. The intention is even paced running, hence the out time and the back time should be equal. | ||||||||||||
| · Speed work fartlek (To increase leg speed and improve aerobic capacity) | ||||||||||||
| Runners will be in ability groups and there will be periods of very steady recovery jogging and periods of speed work of differing intensity. Each group will have a leader who will call the intervals. | ||||||||||||
| · Hill work (Building strength and aerobic capacity) | ||||||||||||
| A session of repeated efforts up a particular hill or various hills depending upon the course. | ||||||||||||
| · Mile Reps (Building strength and aerobic capacity) | ||||||||||||
| Running for a mile at high intensity and then recovering for a fixed period of time. The number of mile repetitions will depend upon the ability of the runners. | ||||||||||||
| · “Hoe Down relay” (Building speed and commitment) | ||||||||||||
| Faster runners matched with slower runners in teams, the faster runners have to run further, but there has to be commitment on the part of the slower runner. | ||||||||||||
| · Run with Double Backs (Everyone runs for approximately the same time). | ||||||||||||
| All runners run the same course but there are defined turn back points. As the front group of runners reach the turn back point for the first time they turn and run back to the last runner, all other runners turn as the front runners reach them and follow. When they reach the last runner they turn again and continue until they reach the next turn back point. | ||||||||||||
| · Timed Intervals and recovery (To increase leg speed and improve aerobic capacity) | ||||||||||||
| Running for a fixed period at high intensity and then recovering for a fixed period of time. The number of repetitions will depend upon the ability of the runners. | ||||||||||||
| · Irish Pursuit (Building speed and commitment) | ||||||||||||
| Teams of three runners with a slower, intermediate and fast runner, run a two mile loop starting at the slower runner's pace. The faster runners support and encourage the slower runner for this lap letting them dictate the pace. After the first lap the slower runner continues at their own pace, whilst the other runners continue at the intermediate runner's 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 lap. | ||||||||||||
| · 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. | ||||||||||||
