With club training sessions suspended due to Coronavirus lockdown measures our 2 club coaches, Glen Johnson and Andy Sloan, will be providing you with a weekly suggestion for a quality speed / endurance session.
It's Andy again this week with a session of short hard hill sprints.
Click the video link to hear Andy describe the session in his own words (the session description starts at about 2:20 in), or follow the bullet points below:
Stay Safe. Look after yourselves. Keep on running !
With club training sessions suspended due to Coronavirus lockdown measures our 2 club coaches, Glen Johnson and Andy Sloan, will be providing you with a weekly suggestion for a quality speed / endurance session.
Tonight's session is delivered by Glen. He would like you to try a fartlek session ( fartlek is the Swedish word for speedplay ). Instead of running structured intervals, you run random efforts, at various speed and varying efforts between recoveries. It's more fun running fartlek with one or two others, but can be enjoyed on your own!.
Click the video link to hear Glen describe the sessions in his own words, or follow the bullet points below
Stay Safe. Keep it Harriers.
With club training sessions suspended due to Coronavirus lockdown measures our 2 club coaches, Glen Johnson and Andy Sloan, will be providing you with a weekly suggestion for a quality speed / endurance session.
It's Andy again this week with a session targetting 5 minute HARD efforts.
Click the video link to hear Andy describe the session in his own words (the session description starts at about 2:00 in), or follow the bullet points below:
Stay Fit. Stay Cool. Stay Safe
With club training sessions suspended due to Coronavirus lockdown measures our 2 club coaches, Glen Johnson and Andy Sloan, will be providing you with a weekly suggestion for a quality speed / endurance session.
Tonight's session is delivered by Glen and is based on the Fanny Lane intervals we love to hate.
Click the video link to hear Glen describe the sessions in his own words, or follow the bullet points below
Stay Safe. Keep it Harriers.
With club training sessions suspended due to Coronavirus lockdown measures our 2 club coaches, Glen Johnson and Andy Sloan, will be providing you with a weekly suggestion for a quality speed / endurance session.
Tonight is First Tuesday and Glen has devised a pyramid speed session for your enjoyment(?1?). The aim of the pyramid session is to build sustained speed and to work your Cardio Vascular system.
Click the video link to hear Glen describe the sessions in his own words, or follow the bullet points below
'It's not the will to win, it's the will to prepare to win' . Enjoy.
With club training sessions suspended due to Coronavirus lockdown measures our 2 club coaches, Glen Johnson and Andy Sloan, will be providing you with a weekly suggestion for a quality speed / endurance session.
Tonight's session is presented by Andy and it built around intervals of 1 mile targeting approximately 30seconds faster than 10k race pace..
Click the video link to hear Andy describe the sessions in his own words, or follow the bullet points below
Stay Safe. Keep Running. Look after yourselves.
With club training sessions suspended due to Coronavirus lockdown measures our 2 club coaches, Glen Johnson and Andy Sloan, will be providing you with a weekly suggestion for a quality speed / endurance session.
Tonight's session is delivered by Glen and you have a choice. First there is an interval session based around 400m efforts. Alternatively you can opt for an out and back, which you will all be familiar with. Aim to run for at least 20 minutes (although you can of course go longer) before turning round and trying to run back 1 to 2 minutes quicker.
Click the video link to hear Glen describe the sessions in his own words, or follow the bullet points below
Enjoy your running. Stay Safe.
With club training sessions suspended due to Coronavirus lockdown measures our 2 club coaches, Glen Johnson and Andy Sloan, will be providing you with a weekly suggestion for a quality speed / endurance session.
Tonight's session is delivered by Andy. Today would have been the Tadcaster 10k race as part of the summer league, so today's session is themed on a 10k race.
Click the video link to hear Andy describe the session in his own words, or follow the bullet points below
As ever, use this session to think about your running form, but also today give some thought to the mental aspects of running and racing:
Stay Fit. Stay Safe. Stay Active. Stay Harriers
With club training sessions suspended due to Coronavirus lockdown measures our 2 club coaches, Glen Johnson and Andy Sloan, will be providing you with a weekly suggestion for a quality speed / endurance session.
Tonight's session is delivered by Andy. It's a hill sprint session and although it's hard this will lead to improvements in running form, cardio vascular and leg strength.
Click the video link to hear Andy describe the session in his own words, or follow the bullet points below (the session starts 3:06 in):
Enjoy !.
With club training sessions suspended due to Coronavirus lockdown measures our 2 club coaches, Glen Johnson and Andy Sloan, will be providing you with a weekly suggestion for a quality speed / endurance session.
Tonight would have been First Tuesday, so Glen has cooked up something HARD, courtesy of Ian Legg, the head coach at Wetherby Runners. It's a Solo Paarlauf, which make no sense whatsoever (Paarlauf literally means Pair Run i.e. 2 people), so just think of it as a hard interval session.
Click the video link to hear Glen describe the session in his own words, or follow the bullet points below:
Warm Up. Work Hard. Warm Down. Stay Safe.
With club training sessions suspended due to Coronavirus lockdown measures our 2 club coaches, Glen Johnson and Andy Sloan, will be providing you with a weekly suggestion for a quality speed / endurance session.
Tonight would have been the first race in the summer road league at Pocklington. So, Glen has devised a killer session for you based around the 10k distance but also combining the theme of the current 2.6 charity challenge. Get your race heads on folks !
Click the video link to hear Glen describe the session in his own words, or follow the bullet points below:
Have a good week. Bye for now.
With club training sessions suspended due to Coronavirus lockdown measures our 2 club coaches, Glen Johnson and Andy Sloan, will be providing you with a weekly suggestion for a quality speed / endurance session.
It's Andy again this week giving you details of a session focussing on mid-run intervals at 5k pace. Benefits of this session are improvements in your aerobic and anaerobic endurance, maintaining your VO2 max and also the ability to change pace (i..e run faster) mid-race.
Click the video link to hear Andy describe the session in his own words (the session description starts at about 2:50 in), or follow the bullet points below:
Stay Fit. Stay Cool. Stay Safe
With club training sessions suspended due to Coronavirus lockdown measures our 2 club coaches, Glen Johnson and Andy Sloan, will be providing you with a weekly suggestion for a quality speed / endurance session.
It's Andy this week giving you details of a session you are all familiar with - the Out and Back. Good news is you can pick your own route - it doesn't have to be Warren Lane or the Catterton T-Junction. Yay ! Click the video link to hear Andy describe the session in his own words, or follow the bullet points below:
Stay Safe. Keep Running. Keep it Harriers !
With club training sessions suspended due to Coronavirus lockdown measures our 2 club coaches, Glen Johnson and Andy Sloan, will be providing you with a weekly suggestion for a quality speed / endurance session.
This week's lockdown workout is brought to you by Glen. This would have been our usual "First Tuesday" so here is something extra special based around 300m. Click the video link to hear the Glen describe the session in his own words, or follow the bullet points below:
Keep Healthy. Keep Running. Keep it Harriers !
With club training sessions suspended due to Coronavirus lockdown measures our 2 club coaches, Glen Johnson and Andy Sloan, will be providing you with a weekly suggestion for a quality speed / endurance session.
This week's lockdown workout is brought to you by Glen. We are on day 7 of lockdown, so Glen has themed this session based around the number 7 ! Click the video link to hear the session described in his own words, or follow the bullet points below:
Stay Positive. Keep Running. Stay safe. Keep it Harriers !
With club training sessions suspended due to Coronavirus lockdown measures our 2 club coaches, Glen Johnson and Andy Sloan, will be providing you with a weekly suggestion for a quality speed / endurance session.
This week it's Andy's turn with his 4 x 1 mile (or km) interval session. Click the video link to hear the session described in his own words, or follow the bullet points below:
Stay safe. Keep Running !
Hi all, many thanks for coming along to my talk on Tuesday. It was really humbling to see so many people there to listen to me ranting on….
As promised, here is a link for you to download the presentation:
I have included a link below to the results from the SurveyMonkey questionnaire for anyone who is interested.
https://www.surveymonkey.com/results/SM-59YJXCLS7/
Below is the link to Greg Lehman’s very well written blog on stretching…..
http://www.greglehman.ca/.../if-you-want-to-stretch-your...
Below is the table for normal values for calf raising..
For anyone who likes to keep abreast of these things I can highly recommend Tom Goom’s website/blog. Tom is a Physio on the south coast who is very well up on all things running research related. I did a course with Tom a few years back and he certainly knows what he is talking about!
https://www.running-physio.com/
There are obviously loads of books out there about running but the 2 biggy’s that have influenced me lately are:
Good to Go: How to Eat, Sleep and Rest Like a Champion by Christie Aschwanden
Endure: Mind, Body and the Curiously Elastic Limits of Human Performance by Alex Hutchinson (who also does a great blog https://sweatscience.com/ )
For those of you thinking about dipping your toe in the Ultra world then I love listening to https://www.scienceofultra.com/podcasts
If anyone has any queries or questions the please do get in touch at Dave@tadcasterphysio.co.uk
Thanks again! Dave Baxter
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.
Thanks to Chris Hollinshead for another excellent training session last night. Chris commented on how he had enjoyed the sessions with us. We enjoyed them too!
Below is a summary of the sessions for week 3.
You can also see a list of all the three weeks worth of sessions here: CHRIS HOLLINSHEAD TRAINING SESSIONS
GROUP A
3 x 6 minute repetitions at half marathon speed with 2 1/2 minutes recovery. After final repetition take 4 minutes recovery
1 x 3 minutes @ 10k pace with 2 mins recovery
1 x 90 seconds @ 5k pace with 90 seconds recovery
1 x 45 seconds @ 3k pace
GROUP B
3 x 5 minute repetitions at half marathon speed with 2 1/2 minutes recovery. After final repetition take 4 minutes recovery
1 x 90 seconds @ 5k pace with 2 minutes recovery
1 x 45 seconds @ 3k pace
GROUP C
1 x 6 minutes.
1 x 4 minutes
1 x 2 minutes
1 x 1 minute
Pace: talking pace for the 6 and 4 minutes
talking / phrase pace for the 2 and 1 minute
GROUP D
2 minutes
3 minutes
4 minutes
3 minutes
2 minutes
Pace: talking pace
Recovery - use talk test to ascertain when runners have recovered
Chris Hollinshead has kindly put together a summary of Club Run Session 1 in the form of a presentation. Please feel free to view / download the document (attached below). I'm sure it will be a valuable reference for all club members regardless of whether or not you were able to be present on the night.
Tuesday 13th March saw the much anticipated first training session with EA Level 4 Endurance Coach Chris Hollinshead. Chris has over 20 years experience coaching athletes of all levels, and still competes at a high level.
Chris emphasized the importance of a good warm up and took us for a 20 minute warm up session, designed to mobilise all muscle groups and tendons that would be used for the session, increasing effort levels so we were ready to run at pace.
We then split into four groups. led by the run leaders (Andy Sloan, Dave Mullaney, Glen Johnson and Celia McRoyall):
Group A: 6-7min mile group
4 sets of running at 5k pace for 4 minutes followed by 30 seconds recovery before increasing the tempo to 1500m pace for 60 seconds. Active recovery of 2.5 minutes between sets. The idea being to get the athletes body used to running at a higher speed.
Group B: 8-9 min group
3 sets of running at 5k pace for 3 minutes followed by 2.5 minutes active recovery; 2 minutes at 3k pace followed by 1.5 minutes active recovery; 1 minute at 1500m pace. 3.5 minutes recovery between sets. Again the idea here is to get your body used to running at higher speed.
Group C: 9-10 min mile group
5 sets of 3 minutes at 5k/10k pace. Run out for 1.1/2 minutes before turning around and running back. The aim is to run back faster than when they went out. 3 minutes active recovery between sets. Once again aiming to increase the speed you can maintain over these distances.
Group D: 10-11 min mile group
5 sets of 2 minutes at 5k/10k pace. Run out for 1 minute before turning around and running back. The aim is to run back faster than when they went out. 3 minutes active recovery between sets
Chris also gave plenty of advice relating to training for distance events such as either concentrating on increasing distance or intensity and that you cannot achieve both. If you are training specifically for marathon distance then don't expect to be able to increase your speed at the smaller distances (5k/10k etc). He also stressed not increasing workload above 10%, and building up in phases with recovery phases built in.
Chris is a member of our Facebook Group and welcomes any questions you may have about the training or running in general.
The next session is on the 27th March (meet at Magnets for a 6.45pm start)