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 has started to run 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 for Spring 2008
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DATE |
KEY EVENT |
KEY TO COACHES |
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6-Apr |
National XC Final, Ampthill Park |
Level 1 |
Level 2 |
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13-Apr |
London Marathon |
GA - George Arbuckle |
SH - Stephen Hartley |
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20-Apr |
Flitwick 10K |
JB - Jeremy Bell |
SJ - Steve James |
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9-May |
Blisworth 5 |
TC - Tony Cole |
NJ - Nick Jones |
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11-May |
County Track Championships, St Albans 10K |
TH - Tim Harris |
HL - Haydn Leaker |
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1-Jun |
Whipsnade 10K Club Champs |
CJ - Chris Jenart |
KL - Kieron Lewis |
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20-Jun |
Marston 5K |
RJ - Richard Jones |
AP - Annie Page |
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27-Jun |
Luton 5 Club Champs |
DL - Deborah Lawson |
AW - Adrian Wadsworth |
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28-Jun |
Greensands Ridge Relay Race |
OL - Olivia Lawson |
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20-Jul |
Luton 5K |
AM - Alec Maldar |
Level 3 |
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23-Jul |
Doug Anderson 5K |
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DS - Dave Sedgley |
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Coached Sessions
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APRIL |
Session Detail |
Coaches (1st stated is lead coach) |
Venue |
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8 |
Track training/Technique/Groups |
SJ HL CJ |
REDBORNE TRACK |
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15 |
vVO2 max test + track etiquette/techniqueSession to follow - 3 x 1200m run as groups, picking pace up on straight, steady around bends in typically 30 secs, 3 min recovery between 1200m |
AW TH RJ |
REDBORNE TRACK |
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22 |
8-10 x 400m @ 75 sec 200m jog rec 5 min jog followed by 2-4 x 200m @ 1min jog |
NJ JB GA SJ |
REDBORNE TRACK |
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29 |
Running around the Firs – Meet at Redbourne. 1st 5K session – 1600m flat out, 1 lap jog rec in 3 min, then 3 x 300m @ 30 secs rec. 5 min jog then repeat as above then only 3 min rec before 3 x 300m @ 30 secs rec |
SH TC AM |
REDBORNE THEN THE FIRS |
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MAY |
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6 |
1600m (5 min rec), 1000m (4 min rec), 600m (3 min rec), 400m (2 min rec), 200m + strides |
SJ HL CJ |
REDBORNE TRACK |
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13 |
3 or 4 x 1600, Sprint Straights, Cruise Bends, |
AW TH RJ |
REDBORNE TRACK |
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20 |
vVO2 session running around Flitwick Manor. Meet at in VERY small car park just along from Vicarage Hill. |
NJ JB GA SJ |
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27 |
8-6 x 600m @ race pace to be realistic, 2min rec 200m jog recovery |
SH TC AM |
REDBORNE TRACK |
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JUNE |
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3 |
3-4 sets of 4 x 400m, 75 secs 200m jog between efforts5 mins between sets |
SJ HL CJ |
REDBORNE TRACK |
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10 |
3 sets of 600m (90 sec rec), 600m (60 sec rec), 300m then 5 min rec repeat as above then 3 min rec repeat as above |
AW TH RJ |
REDBORNE TRACK |
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17 |
vVO2 session running around Chicksands woods. Meet in Romney Warren car park. For all those who haven’t run in Chicksands please try & come along. If you need directions just ask |
NJ JB GA SJ |
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24 |
5K session repeat as 29th April |
SH TC AM |
REDBORNE TRACK |
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JULY |
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1 |
4 sets of 3 x 400m (60 sec rest), 3 mins one lap jog rec between sets |
SJ HL CJ |
REDBORNE TRACK |
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8 |
Hills Opposite Flitwick Leisure Centre, Meet in FLC car park |
AW TH RJ |
FLITWICK LEISURE CENTRE |
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15 |
BBQ |
REDBORNE TRACK |
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22 |
5 x 600m, 1 lap jog recovery in 5 min, 5 x 300m, 200m walk/jog recovery |
SH TC AM |
REDBORNE TRACK |
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29 |
TO SUIT COACH |
SJ HL CJ |
REDBORNE TRACK |
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Nice'n'Easy Coaching Schedule |
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It is intended that during the Spring/Summer period, while we have the use of the track, the Nice'n'Easy's will train, at their own pace, with the main group. This is felt that it will encourage a feeling of inclusivity amongst the group and, maybe, encourage some to progress up into the middle group and move onwards with their own running |
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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 |
What is a vVo2 Max Training Session?
Last Updated: Monday, 16 June 2008 08:16