Category: Training-sessions | Date: Oct 10, 2018 | Author: Chris Hollinshead
I would like to thank everyone at Tadcaster for the warm welcome I received last night.
Until last night I didn't realise there were two 12 o'clock in a day
Last night there were four key sessions operated and all took in the hill. These could be adapted ( time out running, volume and intensity) to meet the individual needs of the runners and operated on a rotating basis over a period of time e.g. 12 weeks
35 mins tempo running @ 10 mile pace
The above session develops capacity to cruise at a higher aerobic speed over differing terrain e.g. Flat and hills
10 mins aerobic
5 x circuit (up and down hill) with a jog/ walk along flat section of road
10 mins aerobic
The above session may help to prepare runners to maintain a pace when feeling tired after a climb.
Group C :
2 sets of 5 x hills
Alternate between hill rep and hill rep plus downhill. Recovery between reps - perceived recovery based on being able to talk easily again
The above session helps runners to develop capacity to regain composure and accelerate off a hill.
3 sets of 3 x hill reps with walk/ jog back recovery (3 mins between sets)
The above session develops strength endurance to tackle inclines.
Tip of the day:
You may come across races that contain either sharp bends or cones to run around, resulting in rapid deceleration and acceleration.
Practice this in training eg with a traffic cone, and focus on development of a controlled deceleration and acceleration through a chosen racing line. How much time could be saved in a race through technical development?
Thank you again for inviting me back. If you need anything else please contact me or post up.