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Chris Hollinshead Session October 2018

Category: Training-sessions  |  Date: Oct 10, 2018  |  Author: Chris Hollinshead

Chris Hollinshead Training Session - 9th October 2018

Thank you 

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

Group A: 

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

Group B:

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.

Group D:

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.


 

Chris Hollinshead Session October 2018