saturday training

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  Date Session
Theme
Technical and session detail Session
Leader
 
  10/03/18 Speed and pace

Warm-up ended with 'Weaves' game (as on the Run Leader Support website). Main session: 'Whistle Stop Surprise' (basically a pyramid format, with alternating bursts of fast running – increasing from 1min to 2mins to 3mins to 4mins and then decreasing back down to 1min – interspersed with 30secs of slow walking/jogging, the 'surprise' element being that the intervals were not announced in advance but merely signalled by a blast on the whistle)

Mark Pappenheim  
  02/06/18
Speed and pace
main session: 2 x 2 laps of Indian file running (first single file, then double file), framed by 2 x 1 lap meet-and-retreat pair running Mark Pappenheim  
  09/06/18        
  16/06/18 speed and pace main session: 2 x 'Team Relays' over 2 laps with staggered starts (ie. with 4 teams of 3, all No.1s run 200m, then jog/walk 100m, then run 200m etc; No.2s start when No.1s reach 200m mark; No.3s start when No.2s reach 200m mark; everyone follows the 200m/100m run/jog pattern until a 200m run brings them back to the start-line, which should be after 2 full laps during which each participant will have run 600m and jogged 200m ); 2 x 'Lapping It Up' (a variation on pair-running in which all runners set off around the track; when the fastest runner reaches the start-line, the whistle blows, everyone stops still and takes a 30-second recovery rest; then, on the next whistle, they all turn round and run back the way they came; so, in theory, if they all maintain a constant pace, they should all arrive back at the start-line at the same time); 2 laps of single-file Indian running Mark  
  23/06/18  endurance  4x6 mins (3 mins) Karin D  
  30/06/18

 

 

Anne

 
  07/07/18  

(Just for the record) No one came to run.

 Richard Moore  
  14/07/18  Pace

  Warm up incorporating theme of the main session working on running hard out and then a recovery walk/jog back

  Main session    half lap running hard/ half lap recovery walk/jog

                           1 lap running hard/ 1 lap recovery walk/jog

                           2 laps running hard/ 1 lap recovery walk/jog

                            1 lap running hard/ 1 lap recovery walk/jog

                            half lap running hard/ half lap recovery walk/jog

  Stretches to finish

Colin  
  21/07/18  

 

John  
  28/07/18  

 

Bev  
  04/08/18  

 

Jan  
  11/08/18  

 

Mark  
  18/08/18  

 

Bev  
  25/08/18  

 

Karin R  
  01/09/18  

 

Richard  
  08/09/18     Colin