Training schedule
There are structured training sessions on Tuesday evenings from the clubhouse, where some form of speedwork is done. The planned sessions are attached below. Entries such as “3×4x300 - 1min and 3 min” means that the full session is 3 sets of (4×300m), with a rest of 1 minute between each 300m rep and 3 minutes between each set of 4 reps.
All training is at the clubhouse (Home Park) unless specifically mentioned.
How hard to run each session
Most sessions have a guideline pace/effort listed. You should aim to run the entire session at that pace. It’s important to be consistent. As a rule of thumb, if you can’t sustain your pace for the entire session, you are running too fast for your current level of fitness, so slow down: distance running is about consistency over distance and time. It feels a lot better physically, and is much more rewarding mentally and physically, to complete an entire training session. If you are running a session and your times start to tail off, stop. Listen to your body!
There is, of course, often a fine line between running hard and running too hard. The simplest way of running at the right level and progressing is to run a short race (10k or less) to work out your current pace, then run the sessions at that pace, gradually decreasing the rest. After 4 weeks or so, run around the same distance again, then repeat the whole process, using your newly recorded race time to set your repetition pace.
Alternatively, the Runner’s World training calculator will automatically show how fast you should run the different components of a training week (though don’t do them all in one week..!)
Downloadable training schedules
Training Schedule August-November 2010
