DENMEAD
STRIDERS TRAINING SCHEDULE (Draft Copy August 2008)
WINTER
2008/9
|
DATE |
LEAD COACH |
SESSION |
LEVEL 1 |
LEVEL 2 |
LEVEL 3 |
SUNDAY RACES / NOTES |
|
24.9.08 |
Julia |
1000m / 400m
(1 min between rep / 2 mins between sets – increase pace on each 1000m) |
3 sets |
4 sets |
5 sets |
|
|
1.10..08 |
Julia/Simon |
Hills (2
venues – Top of Portsdown Hill & Waterlooville) |
3 x 7mins |
3 x 8 mins |
3 x 9 mins |
|
|
8.10.08 |
Dennis |
800/800/400 (1 min between rep 2 mins sets) |
2 |
3 |
4 |
|
|
15.10.08 |
John |
200m/400m/800m/400m/200m (45 sec between rep / 2 mins
between sets) |
2 sets |
3 sets |
4 sets |
|
|
22.10.08 |
Nick |
Mile reps. (2 mins recovery – aim is for even, equally timed reps.) |
3 |
4 |
5 |
|
|
29.10.08 |
Dennis |
500m
reps (1 Min 15 Secs
Walk recovery) |
5 |
6 |
7 |
|
|
5.11.08 |
Tony |
1000m / 400m (1 min between rep / 2 mins between sets – increase pace
on each 1000m) |
3 sets |
4 sets |
5 sets |
|
|
12.11.08 |
Dennis |
Hills (1
Venue only-Waterlooville) |
3 x 7 mins |
3 x 8 mins |
3 x 9 mins |
|
|
19.11.08 |
Simon |
800/800/400 (1 min between rep 2 mins sets) |
2 |
3 |
4 |
|
|
26.11.08 |
Julia |
200m/400m/800m/400m/200m (45 sec between rep / 2 mins
between sets) |
2 sets |
3 sets |
3 sets |
|
|
3.12.08 |
Tony |
Mile reps. (2 mins recovery – aim is for even, equally timed reps.) |
3 |
4 |
5 |
|
|
10.12.08 |
Nick |
500m
reps (1 Min 15 Secs
Walk recovery) |
5 |
6 |
7 |
|
|
17.12.08 |
John |
Mince Pie Run + fun session |
|
|
|
|
|
24.12.08 |
|
No Session Christmas Eve (Boxing Day Session at
QECP 10am) |
|
|
|
Xmas Day run Kidmore Car
Park |
|
31.12.08 |
Simon |
Hills (1 venues – Top of Portsdown
Hill ) |
Variable for each group. |
2pm Start for those wishing to
attend |
||
|
7.1.08 |
Nick |
1000m / 400m (1 min between rep / 2 mins between sets – increase pace
on each 1000m) |
3 sets |
4 sets |
5 sets |
|
|
14.1.09 |
Dennis |
800/800/400 (1 min between rep 2 mins sets) |
2 |
3 |
4 |
|
|
21.1.09 |
Simon |
200m/400m/800m/400m/200m (45 sec between rep / 2 mins
between sets) |
2/3 sets |
¾ sets |
4/5 sets |
|
|
28.1.09 |
John |
Mile reps. (2 mins recovery – aim is for even, equally timed reps.) |
3-4 |
4-5 |
5-6 |
|
|
4.2.09 |
Julia |
500m
reps (1 Min 15 Secs
Walk recovery) |
5/6 |
6/7 |
7/8 |
|
|
11.2.09 |
Dennis |
1000m / 400m
(1 min between rep / 2 mins between sets – increase pace on each 1000m) |
3 sets |
4 sets |
5 sets |
|
|
18.2.09 |
Nick/John |
Hills (2
venues – Top of Portsdown Hill & Waterlooville) |
3 x 8 mins |
3 x 10 mins |
3 x 12 mins |
|
|
25.2.09 |
Simon |
Multi Stage Fitness Session |
|
|
|
|
|
4.3.09 |
Julia |
200m/400m/800m/400m/200m (45 sec between rep / 2 mins
between sets) |
2/3 sets |
¾ sets |
4/5 sets |
|
|
11.3.09 |
Dennis |
Mile reps. (2 mins recovery – aim is for even, equally timed reps.) |
3-4 |
4-5 |
5-6 |
|
|
18.3.09 |
Nick |
500m
reps (1 Min 15 Secs
Walk recovery)
|
6 |
8 |
10 |
|
|
25.3.09 |
John |
1000m / 400m
(1 min between rep / 2 mins between sets – increase pace on each 1000m) |
3 sets |
4 sets |
5 sets |
|
|
1.4.09 |
Julia/Simon
|
Hills (2 venues – Top of Portsdown Hill & Waterlooville) |
3 x 10 mins |
3 x 12 mins |
3 x 12 mins |
|
|
8.4.09 |
|
Summer Training starts again at Denmead Car Park (provisional
date depending on BST)
|
|
|
|
|
The
overall objective of the schedule is to gradually build up and maintain
strength and endurance over the Winter. This is due to the fact that the majority of
races over the Winter are 10M+ and several members of
the club will be aiming for a Spring Marathon.
We have also included some shorter reps to ensure that speed is
maintained.
Most
sessions are to be preceded by a 10-15 minute warm up to consist of approx. a 1
mile jog and 5 minutes of dynamic stretching (not compulsory), and are to be
ended by a gradual cool down jog and static stretching (again, not compulsory)
Please
ensure that bright clothing and reflective jackets or vests are worn and wear a
few layers in case the weather changes.
We
have tried to use a wide range of sessions (Fartlek /
Hills / short and long intervals / finishing power / km and mile reps) and the
levels will be increased throughout the Winter
training schedule
Approximate guidelines for the Levels
are as follows: Level 1 = 50 mins+
for recent 10k or 1.45+ for ½
Level 2 = 42 mins+ for recent 10k or 1.30+ for ½
Level 3 = sub 40 mins for recent 10k or sub 1.25 for ½