Training

Denmead Striders Winter Schedule - 18/19

Winter Training Schedule 2018/2019

Time Trial Route 2018/2019

Welcome to the 2018-2019 winter schedule with the Denmead Striders. Both the sessions will start at the Waterlooville Swimming Pool, Waterberry Drive unless otherwise stated. The start time of the Monday session will be 18.30, the main club night session on Wednesday will start at 19.00. There will be no organised session on Boxing Day as members will either be hosting or visiting family and friends during the festive period. However some members do arrange morning runs on the 26th, if a run is arranged details will be posted nearer the time.

The sessions will be a mixture of speed work, stamina and sustained running. The schedule can be used to supplement your winter training in preparation for a spring marathon, with this in mind the Monday evening session will include longer distance repetitions.
Numbers attending our Wednesday evening sessions has increased over the last 2-3 years and there is concern for safety when running the time trial as we cross two major road junctions. To avoid crossing these junctions a new handicap route incorporating the Berewood Estate has been devised.
• Intervals/Speed Meeting Point = Waterlooville Swimming Pool.
• Intervals/Speed Venue = Berewood Estate.
• Hills = Arnside Road (Level 1) and Hurstville Drive (Level 2)
• 5K Time Trial = Out and back to the Berewood Estate.

One of the unique aspects of the club is everyone trains together whatever your running experience. Whilst the schedule only shows a minimum and maximum number of repetitions, as a guideline the level groups are shown below.

Level 1: Beginner
Level 2: Intermediate
Level 3: Experienced

The winter session includes time trial runs these can be used to progressively measure your fitness as well as provide race practice.
Your body needs to train in order to become accustomed to the faster pace of speed work. Listen carefully to the coaches, run at the pace directed and take the full recovery specified. During the rest interval, it is important to keep moving to prevent muscles getting cold and causing injury.
For the winter sessions it is important to dress appropriately for the conditions, especially when the weather turns colder. Remember you can always take layers off if you get warm. Some sessions may have longer recovery periods, it may be necessary to put an extra layer on to keep warm whilst waiting for the next repetition.

During the darker evenings it also requested that members wear light coloured reflective clothing or a reflective vest during the session. No dark clothing please.

During the winter, weather conditions may force the coaches to adapt or change the session to suit. In some extreme cases it may be necessary to cancel the session completely at short notice as conditions maybe unsafe. Please respect the coaches’ decision to adapt or cancel a session, it is done with your safety in mind. Any members who continue with a session after a notification of cancellation do so at their own risk and will not be insured under our England Athletics policy if a qualified coach/run leader is not present.

Finally, we hope you enjoy the winter schedule this year and we look forward to receiving any feedback you may have.

(Please download the attachment for some templates for you to print off and record your session times throughout the year.)

References

Pace chart

Training Pace Guide

Club standards