COACHING SCHEDULES
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Nice 'n' Easy Tuesday |
18:30 |
This is for the real beginners, virtually any age, and those returning to running after a long lay off or old enough to have, but refuse to use, a ZIMMER frame. No sweat, no tears, no real punishment but lots of fun and chat Formal coaching sessions on the 2nd and 4th Tuesday of each month. See below or liaise with Annie Page for details. |
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Main Session Tuesday |
18:30 |
This is THE coached session of the week and runners of all abilities turn up at the same time. The aim is to find the correct ability group and join it – you might actually be told which group you should join. Summer sessions are track and park based. Winter is mainly road based, with some off road, depending on the light. See below for details of planned sessions. |
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Friday Session |
9:30 |
Dave Sedgley runs a coached session for those that cannot make the evening sessions, or just want some extra effort. These take place from various locations. Contact Dave for current arrangements. |
Coaching Objectives
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Coached Sessions
See Below for Nice'n'Easy group
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AUGUST |
Session Detail | Coaches | Venue |
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(1st stated is lead coach) |
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3 |
Long Reps 4 X 5min efforts @ 5k pace with 2 min recovery ( out & back to keep the group together ) |
NJ GA PJ PO |
AMPTHILL PARK - Meet in Ampthill FC Car Park |
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10 |
Running around the Firs – Meet at Redbourne. 4-5 laps of Firs with around half time recovery. Try and work together in groups pushing up the hill and over and then concentraing on relaxed fast leg turnover on the downhill part. ( Around 10K pace) |
SH HL JL AM |
REDBORNE then The Firs |
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17 |
2 x 2min efforts 90 sec recovery followed by Hill Session - Split into 3 groups - 5 explosive efforts on each of 3 hills - jog down recovery |
AW TH SM RC |
AMPTHILL PARK - Meet in Ampthill FC Car Park |
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24 |
6 X 3min efforts with 90secs recovery. ( out & back to keep group together ) Meet in Romney Warren carpark. For all those who haven’t run in Chicksands please try & come along. If you need directions just ask. |
JB AP RF RJ |
CHICKSANDS - Meet in Rowney Warren Car Park |
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31 |
2 sets ( 8 x 1min hard 45 sec recovery ) - 3 min between sets |
NJ GA PJ PO |
AMPTHILL PARK - Meet in Ampthill FC Car Park |
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SEPTEMBER |
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7 |
4-6 1k Efforts @ 5k pace with 90 secs-2min recovery. ( last 200m hard to simulate race conditions ) |
SH HL JL AM |
WREST PARK - Meet in far end Car Park |
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14 |
5-6 sets ( 2min with first 30 secs hard and then cruise at 5k pace - 90 secs recovery & repeat in opposite direction ) - 3 mins between each set. Aim of session is to simulate Cross Country racing. |
AW TH SM RC |
AMPTHILL PARK - Meet in Ampthill FC Car Park |
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21 |
6 Sets 3mins with 90 secs recovery. Work on powering up hill and continuing hard pace to end whilst keeping form together. Each level staggered start to try and finish at same time. |
JB AP RF RJ |
STEPPINGLEY WOODS - Meet in Ampthill Park Main Car Park |
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28 |
Fartlek session - 2 Laps of Ampthill Trophy course - Split into 3-4 groups - work hills on first laps, then differing efforts on 2nd laps, regrouping after each effort |
NJ GA PJ PO |
AMPTHILL PARK - Meet in Ampthill FC Car Park |
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OCTOBER |
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5 |
Double Pyramid session ( half time recovery ) - 2min,2min,3min,3min,4min,4min,3min,3min,2min,2min. (Session starts at Fallowfield, Ampthill or Ampthill Football Club depending on light ) |
SH HL JL AM |
Meet ar REDBORNE or FC Car Park, depending on Light (TBA) |
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12 |
Hill Sprint Session - 14 Hard Efforts to top of hill - Stop when front runner gets to top to ensure equal time for everyone. Jog to bottom as recovery between each effort. ( 90 secs approx. between each effort ) |
AW TH SM RC |
REDBORNE - Then meet at bottom of Lea Rd, Ampthill |
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19 |
Reducing Recovery Session. 6 x 3min@10k pace - Reducing recoveries 2.5min,2min,1.5min,1min,30secs. Out & back efforts to keep group together. Use Byron Crescent/Manor loop |
JB AP RF RJ |
REDBORNE - Then meet at corner Steppingley Rd & Manor Way, Flitwick |
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26 |
Speed Endurance Session - working on developing a finishing kick 4 sets ( 4min@10k pace then 1min hard pace ) 21/2 min recovery between each set. Out & Back to keep group together. |
NJ GA PJ PO |
REDBORNE - Then meet at Fallowfield, Ampthill |
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COACHES - Please remember- If you cannot attend one of your coaching sessions make every effort to liaise with the lead coach (woh is responsible to ensure coaches are present) to find a substitute before you ring Adrian Wadsworth. Also, please wear your 'Coach' Viz-Vest. |
For each session the key points are as follows: |
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1. Ensure good running form is maintained |
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2. Forsake speed for form |
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3. Encourage use of Viz-Vests |
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4. Be vigilant of hazards |
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5. Give way to traffic |
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6. Give positive feedback |
Nice'n'Easy's Sessions
Sessions are with the main group, so will be one big session for everyone
What is a vVo2 Max Training Session?
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Training Principles & Pace Guidance Nick Jones has prepared a summary of the basic running & training principles for the benefit of AFF members. He has also prepared a table showing the optimal training paces based on recent race performances (along with a brief on how to use the table). |
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Last Updated: Tuesday, 27 July 2010 15:54