Coaching Schedules

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 a 4 week cycle. See below or liaise with Ann De Winter for details.

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.

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.  See weekly bulletin or contact Dave for current arrangements.

Coaching Objectives

Coaching Objectives to November 2017

DATE

KEY EVENT

Please see Website for list of races. As so many people do so many different race distances etc. the schedules are designed to benefit all race types. Short fast reps can help increase leg turnover which is of benefit in the longer races as well as the short. Over time your body will feel more comfortable at a faster pace than normal. Longer intervals, with varying degrees of recovery, can also aid endurance and improve lactate threshold. For anyone that is interested, a summary of the principles of training can be found in the coaching section on the website.

Note. If any member wants any specific help or guidance then please do not hesitate to contact any of the coaches. A list of each coaches' area of expertise can also be found on the website. We will be only too glad to help.

Highlights coaches for coached sessions below

Key to Club Coaches

Level 1 Level 2
SA - Sofia Aatkar GA - George Arbuckle
BD - Barry Dackombe JB - Jeremy Bell
BO - Brendan O'Mahoney NJ - Nick Jones
RJ2 - Richie Jones RJ - Richard Jones
SG - Steve Gibbons MB - Mark Billington
GS - Giles Shorley PO - Paul Owen
MW - Mark Waine JD - Jerry Day
   
  Level 3
  DS - Dave Sedgley

Coached Sessions

See Below for Nice'n'Easy group

November

Session Detail

Coaches

Venue

(1st stated is lead coach)

7 "Sting in the Tail" session ;-)) - Long Loops with finishing Hill Sprint  -  6 Efforts approx 1k - 2mins jog down recovery. Start a bottom of Ailesbury Hill, Loop clockwise round Wingate Drive and up to top of Ailesbury Hill. Work together in groups. JB SG RJ2 FLITWICK FOOTBALL CENTRE THEN AILESBURY ROAD, AMPTHILL
14 Step Down Session - 4 Sets ( 3min @ 10k pace, 90secs rec, 2min @ 5k pace , 90secs rec, 1 min @ hard pace ) 2-2.5 mins recovery between each set. RJ MW FLITWICK FOOTBALL CENTRE THEN FALLOWFIELD, AMPTHILL
21 Keep Movin' Session - 8 laps with 10k pace from Chaucer Rd to top of Tennyson Rd, quick regroup and cruise effort down Manor Way back to start. No recovery between loops. MB PO BD FLITWICK FOOTBALL CENTRE THEN CORNER STEPPINGLEY ROAD/MANOR WAY
28 Speed 45 Session - 3 Sets ( 5 x 1min efforts close to maximal effort 1min recovery ) 2-2.5mins recovery between sets. GA BO JD FLITWICK FOOTBALL CENTRE THEN FALLOWFIELD, AMPTHILL

December

 

 

 

5 Long Reps -  Split into 2 groups after warm up. Fast group doing loop from corner up to Tesco down though school and up through Bluebell Close back to start, lap approx 0.75 mile, with 2 min recovery. Faster group 4 x 1mile reps with 800m jog recoveries - From start in Manor Way, 1 loop up to top, left along the footpath (used for the 5k TT) to Eagle Drive. Jog recovery is then left to Manor Way junction and back to start. NJ GS FLITWICK FOOTBALL CENTRE THEN CORNER STEPPINGLEY ROAD/MANOR WAY

 

COACHES -

Please remember- If you cannot attend one of your coaching sessions make every effort to liaise with the other coaches to find a substitute of an appropriate level.

Also, please wear your 'Coach' Viz-Vest.

For each session the key points are as follows:

1. Ensure good running form is maintained

2. Forsake speed for form

3. Encourage use of Viz-Vests

4. Be vigilant of hazards

5. Give way to traffic

6. Give positive feedback

Nice'n'Easy's Sessions

There will be no separate coached sessions for the Nice'n'Easy group during the summer.

Runners are encouraged to join the sessions with the main group.  One big session for everyone

 

 

Nice'n'Easy Thursday Social Runs ...

Here is the list for November 2017 up to end of March 2018

We aim to run in different places to give us a change of scene from Ampthill and Flitwick during the dark nights.   Please make sure you have reflective clothing and a head torch.

The run covers about 3 - 4 miles in about an hour and is suitable for everyone from beginners, those coming back from injury, those wanting a slower run and if you want a faster run from it you can join us and do some out and backs along the route.

We meet at each venue at 6.15pm - please contact either Ann or David if you have any questions or queries.

Ann de Winter 075801 78889  or dewinterann1@gmail.com   OR

David Sedgley -  01525 714961  or  dsedgley@talktalk.net 

November

Venue

Notes

9

Barton-Le-Clay

Meet by the Church

16

Flitwick Football Club

Opposite 101 garage

23

Toddington

Meet by the Library

30

Flitwick Leisure Centre

 

December

7

5K Time Trial

Eagle Drive 6:30

14

Silsoe

Meet in road leading to Wrest Park

21

Center Parcs

Xmas off-road torchlight run

Meet at Ampthill Park west CP

29

Christmas Schedule

See website/Facebook for info.

January

4

Time Trial

Eagle Drive 6:30

11

Barton-Le-Clay

Meet outside the Church

18

Flitwick football club

Opposite 101 garage

25

Toddington

Meet outside the Library

February

1

5K Time Trial

Eagle Drive 6:30

8

Flitwick Leisure Centre

 

15

Barton-Le-Clay

Meet outside the Church

22

Marston Forest Centre off road in a safe environment head torches essential!

Meet at Stewartby Village Hall

March

1

5K Time Trial

Eagle Drive 6:30

8

Silsoe

Meet outside the Church

15

Harlington

Meet in lay-by at top of Goswell End Road

22

Toddington

Meet outside the Library

29

Eversholt

Meet by the Village Hall

 

 

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).

© AFF Running Club

Last Updated: Tuesday, 14 November 2017 23:38