Coaching
Schedules
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Nice
'n' Easy
Tuesday
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18:30
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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 Annie Page for details.
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|
Main
Session
Tuesday
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18:30
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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
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9:30
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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.
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Coaching Objectives
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Coaching
Objectives for October 2011 - January 2012
|
| DATE |
KEY
EVENT |
|
Sun
2nd Oct
|
Standalone
10k (Club Champs}
|
|
Sun
9th Oct
|
Ridgeway
15k
|
|
Sun
16th Oct
|
Boxfit
5k/10k
|
|
Sun
23rd Oct
|
Ampthill
Trophy
|
|
Sun
30th Oct
|
3
Counties XC (Wellinborough}
|
|
Sun
6th Nov
|
Stevenage
Half Marathon
|
|
Sun
13th Nov
|
3
Counties XC ( Shuttleworth )
|
|
Sun
20th Nov
|
Luton
Marathon & 3 Stage Relays ( County
Champs )
|
|
Sun
27th Nov
|
3
Counties XC ( North Herts )
|
|
Sun
11th Dec
|
Wootton
Half Marathon ( Club
Champs)
|
|
Sun
18th Dec
|
3
Counties XC ( Stopsley )
|
|
Sun
15th Jan 2012
|
3
Counties XC ( Wootton )
|
|
|
Key to Coaches
|
|
Level
1
|
Level
2
|
|
GA
- George Arbuckle
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JB
- Jeremy Bell
|
|
TC
- Tony Cole
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AC
- Anthea Cozens
|
|
RC
- Robbie Craig
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KF
- Kara Farmer
|
|
RF
- Rebecca Fleckney
|
SH
- Stephen Hartley
|
|
PJ
- Paula James
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NJ
- Nick Jones
|
|
RJ
- Richard Jones
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HL
- Haydn Leaker
|
|
DL
- Deborah Lawson
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KL
- Kieron Lewis
|
|
JL
- Jeremy Lewis
|
AP
- Annie Page
|
|
SW
- Sue Weir
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AW
- Adrian Wadsworth
|
|
SM
- Sally Marsh
|
|
|
PO
- Paul Owen
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Level
3
|
|
RP
- Richard Pillinger
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SJ
- Steve James
|
|
GS
- Giles Shorley
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DS
- Dave Sedgley
|
|
Coached Sessions
See Below for
Nice'n'Easy group
|
December
|
Session
Detail
|
Coaches
|
Venue
|
|
(1st
stated is lead coach)
|
| 6 |
2
Sets ( 8 x 1 min hard 45 secs recovery ) 2.5 mins between sets. 2
efforts out & 2 back.( regroup after each one )
|
SH GA NJ |
REDBORNE
- Then meet at Willow Way, Flitwick
|
| 13 |
1
Set - All halftime recoveries. 4min, 4min (10mile pace), 3min,
3min ( 10k pace) 2min, 2 min ( 5k pace ) 1min, 1 min ( 3k pace ) 30
secs, 30 secs ( mile pace ). All out & back to keep group
together.
|
JB JL GS |
REDBORNE
- Then meet at Fallowfield, Ampthill
|
| 20 |
8
x ( 2min @ 10k pace, jog 30 secs, hard 30secs )
90secs -2 min recovery between each. Out & back efforts to
keep group together.
|
NJ PO PJ |
REDBORNE
- Then meet at corner Steppingley Rd & Manor Way, Flitwick
|
| 27 |
No
Session due to Christmas Holiday
|
|
No
Session Planned
|
|
January
|
| 3 |
V02
Max session - 6 x 3 min efforts with half time recovery
(90secs) @ 5k pace. Out & back efforts to keep group together -
Then 6 x 30secs on 30 secs jog
|
AW RC RJ |
REDBORNE
- Then meet at corner Steppingley Rd & Manor Way, Flitwick
|
| 10 |
Speed
Session. 5 sets ( 4 x 1 min hard with 1 min recoveries ) 2 min
recovery between sets. First two efforts in each set out and last
two back, in order to keep group(s) together.
|
SH GA NJ |
REDBORNE
- Then meet at Fallowfield, Ampthill
|
| 17 |
Hill
Sprints - 16 efforts to top - jog down recovery> Concentrate on
explosive power, pushing off up on toes & forceful arm drive.
Split into 2 sets if necessary
|
JB JL GS |
REDBORNE
- Then meet at Ailesbury Rd, Ampthill
|
| 24 |
4
sets ( 2min effort,30sec rec,45secs effort ,30 secs rec, 1min
effort, 30 secs recovery, 30 secs effort ) 90secs-2mins between each
sets. Re-group where possible after each effort. 1 set out 1 set
etc. back to keep everyone together.
|
NJ PO PJ |
REDBORNE
- Then meet at corner Steppingley Rd & Manor Way, Flitwick
|
| 31 |
6
loops Willow Way (60-90secs rec) & 6 loops Gravel
Pit/Orchard/Water Lne & Elmwood
|
AW RC RJ |
REDBORNE
- Then meet at Willow Way, Flitwick
|
|
Febrary
|
| 7 |
4
reps of.. 4min, 30sec rest, 1 min fast, 90 sec rest. Out and back to
keep group together. Find a threshold pace that is sustainable
for the 4 minute efforts, relatively short rests will ensure
you are working aerobically and building speed/endurance.
|
JB
GA NJ |
REDBORNE,
then meet at Fallowfield, Ampthill
|
|
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: |
|
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
All
sessions are with Annie Page, Sue Weir and Val von Arx and start with a warm
up and finish with a cool down and a stretching session.
|
13th
December
|
Flitwick
Leisure Centre then Manor Road/Temple Way
|
3
x up hill
Recovery
3 mins
Repeat
4 times
|
Hill
technique
|
|
17th
January
|
Redbourne
School then Fallowfield
|
2
mins run 1 min recovery 2 mins back to start x 6
|
Building
stamina
|
|
14th
February
|
Flitwick
Leisure Centre
|
12
x 1 min with 2 min recovery
|
Keeping
form at a faster pace
|
|
20th
March
|
Redbourne
School then Ailesbury Road hill
|
2
x up short hill. Recovery 2 mins Repeat 4 times
On
big hill up to 1st lamppost, then down, then to 2nd
and 3rd and Top
|
Hill
technique
|
Other weekly sessions will with the main group.
One big session for everyone
Nice'n'Easy
Social Runs ...
In order to run in different places a few of us are meeting in different places to run from.
The run covers about 4 miles in 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.
Winter
schedule - Meeting at 6:30 in the following places
| Date |
Venue |
Notes |
|
December
|
| 1 |
5K Time Trial |
Meet at Eagle
Drive footpath @ 18:40 |
| 8 |
Barton Le Clay |
Meet outside the
Church |
| 15 |
Redborne School |
Annie Away |
| 22 |
Ampthill Park |
Pre Christmas
magical night time run bring a head torch |
| 29 |
See Christmas Schedule
|
|
January
|
| 5 |
5K Time Trial |
Meet at Eagle
Drive footpath @ 18:40 |
| 12 |
Redborne School |
|
| 19 |
Barton Le Clay |
Meet outside the
Church |
| 26 |
Toddington |
Meet outside the
Library |
|
February
|
| 2 |
5K Time Trial |
Meet at Eagle
Drive footpath @ 18:40 |
| 9 |
Flitwick Leisure
Centre |
|
| 16 |
Redbourne School |
|
| 23 |
Milton Keynes |
Meet outside
Xscape Nandos end |
|
March
|
| 1 |
5K Time Trial |
Meet at Eagle
Drive footpath @ 18:40 |
| 8 |
Barton Le Clay |
Meet outside the
Church |
| 15 |
Redbourne School |
|
| 22 |
Flitwick Leisure
Centre |
|
| 29 |
Toddington |
Meet outside the
Library |
Any problems or
queries you can email Annie on annie@essentii.co.uk or call on 07734 920080
What is a vVo2 Max Training Session?
|