Click below for the weekly training plans
Weekly Club Training Schedule
About
the Weekly Training Schedule
The training should cover all running needs for the 3 club nights. It has 3
aims:
1. Your foundation - increasing your weekly mileage. Except for new runners, you
should always be looking at a minimum of a 4 mile run each night - all of you
are capable of this and doing shorter runs becomes a habit. The shortest run you
will see on the schedule now is 3.5 miles but you'll be encouraged to do more.
2. Your stamina - Wednesday distance run - it is TOF - Time on Feet. Don't
worry too much about your speed but try to keep this a long distance for you.
(Which may mean 5, 6, 7, 8, 9, 10 .... miles).
3. Speed work - Monday - this is what will increase your pace. The more you put
in, the more you will get out of this training.
OK
this is what you do on intervals: Run your fast interval then immediately turn
and jog gently to the back of the group - this will take less than 30 secs. Then
continue in the correct direction until your recovery interval is up and pick it
up again for your next fast one.
Intervals 4 x 2 mins interval session will take you 16 mins. 8 mins will
be working, 8 mins will be recovering. On your watch at 0, 4, 8, 12 mins you set
off fast, at 2, 6, 10, 14 mins you recover.
