St.Austell Running Club Training Schedule

St. Austell Running Club Cornwall

Established November 2007

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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.

Track Sessions

Date	Group 1	Group 2
Tues 9th June	10 X 400m (75 secs)	10 X 400m (75 secs)
Tues 16thJune	800m (30s) 200m (2m) X 5	600m (30s) 200m (2m) X5
Tues 23rd June	Mile Reps X 4 (3mins)	Mile Reps X 3 (3mins)
Tues 30th June	10X 400m Reducing recoveries	10 X 400m Reducing recoveries

Tues 7th July	1200m (3m) 800m (2m) 400m (1m) X 2	1000m (3m) 600m (2m) 400m (1m) X 2
Tues 14th July	Parluuf 20 X 200m	Parluuf 20 X 200m
Tues 21st July	800m (2m) 400m (1m) X 5	600m (2m) 400m (1m) X 5
Tues 28th July	4 X 400m (90s) 1200 (2m) 4 X 400m (90s)	4 X400m (90s) 1000m (2m) 4 X 400m (90s)

Tues 4th Aug	1200m (2m) 6 X 400m (90s) 1200m	800m (2m) 6 X 400m (90s) 800m
Tues 11th Aug	6 X 800m (2m)	6 X 800m (2m)
Tues 18th Aug	200m (1m) 400m (90s) 600m (2m) 800m (2.5m) 1000m (3m) 800m (2m) 600m (90s) 400m (1m) 200m	200m (1m) 400m (90s) 600m (2m) 800m (2.5m) 800m (2m) 600m (90s) 400m (1m) 200m
Tues 25th Aug	Parluuf 800m 15mins 800m	Parluuf 800m 15mins 800m
	Competiton for bottle of Wine	Competition for bottle of Wine

Each session will start at the Rugby Club. We will use part of the warm up running to Penrice field.
The sessions are weather permitting. We have to inform the school by 3pm whether we are cancelling. So if wet weather there will be no session that week, however I would be happy to take an alternative session on the trail and you also have the option of the usual club run.
If anyone can help with time keeping please let me know! Even if it’s only one or two sessions!!

Structured Runs in Blue

Date Day Event Distance/Time Course Notes

02/08/2009 Sunday Indian Queens Half Marathon 13.2 miles Indian Queens GP Race. Club BBQ After.

04/08/2009 Tuesday Straight Run 4, 5, 6 miles To be advised Focus on recovery run after Half Marathon. Session will end with extended stretching.

06/08/2009 Thursday Down Hill Speed Training Various Distributor Road Focus on improving down hill form and speed.

09/08/2009 Sunday Eden Project Marathon Open Day Various From Eden Long runs at a slow or steady pace are an essential part of your training regime particularly when aiming for longer distance races.

11/08/2009 Tuesday Hoe Down Relay 1.5 miles + approx 3.5miles + 1.5 miles Carlyon Bay A speed session focusing on a sustained period of high quality running. The relay should be run at theshold pace (ie. your half marathon race pace).

13/08/2009 Thursday Multi Terrain Run 5, 6, 7 miles To be advised Post Run Swim Optional

16/08/2009 Sunday Long Run Various To be advised Long runs at a slow or steady pace are an essential part of your training regime particularly when aiming for longer distance races.

18/08/2009 Tuesday Straight Run with Loop backs Pentewan and Trail

20/08/2009 Thursday Multi Terrain Fartlek 5, 6, 7 miles Multi Terrain Kings Woods An off road training session with bursts of speedwork.

23/08/2009 Sunday Long Run Various To be advised Long runs at a slow or steady pace are an essential part of your training regime particularly when aiming for longer distance races.

25/08/2009 Tuesday Out and back - Threshold Session Various An extended session of training at threshold pace (ie your half marathon race pace).

27/08/2009 Thursday Time Trial 4miles Pentewan Trail Time trial under simulated race conditions.

30/08/2009 Sunday Long Run Various To be advised Long runs at a slow or steady pace are an essential part of your training regime particularly when aiming for longer distance races.

Foundation Group (Shorter distance runs as required)

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.

Date	Day	Event	Distance/Time	Course	Notes
02/08/2009	Sunday	Indian Queens Half Marathon	13.2 miles	Indian Queens	GP Race. Club BBQ After.
04/08/2009	Tuesday	Straight Run	4, 5, 6 miles	To be advised	Focus on recovery run after Half Marathon. Session will end with extended stretching.
06/08/2009	Thursday	Down Hill Speed Training	Various	Distributor Road	Focus on improving down hill form and speed.
09/08/2009	Sunday	Eden Project Marathon Open Day	Various	From Eden	Long runs at a slow or steady pace are an essential part of your training regime particularly when aiming for longer distance races.
11/08/2009	Tuesday	Hoe Down Relay	1.5 miles + approx 3.5miles + 1.5 miles	Carlyon Bay	A speed session focusing on a sustained period of high quality running. The relay should be run at theshold pace (ie. your half marathon race pace).
13/08/2009	Thursday	Multi Terrain Run	5, 6, 7 miles	To be advised	Post Run Swim Optional
16/08/2009	Sunday	Long Run	Various	To be advised	Long runs at a slow or steady pace are an essential part of your training regime particularly when aiming for longer distance races.
18/08/2009	Tuesday	Straight Run with Loop backs		Pentewan and Trail
20/08/2009	Thursday	Multi Terrain Fartlek	5, 6, 7 miles Multi Terrain	Kings Woods	An off road training session with bursts of speedwork.
23/08/2009	Sunday	Long Run	Various	To be advised	Long runs at a slow or steady pace are an essential part of your training regime particularly when aiming for longer distance races.
25/08/2009	Tuesday	Out and back - Threshold Session	Various		An extended session of training at threshold pace (ie your half marathon race pace).
27/08/2009	Thursday	Time Trial	4miles	Pentewan Trail	Time trial under simulated race conditions.
30/08/2009	Sunday	Long Run	Various	To be advised	Long runs at a slow or steady pace are an essential part of your training regime particularly when aiming for longer distance races.