AFF_Coaching

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.

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. Contact Dave for current arrangements.

DATE	KEY EVENT
Thu 5th August	Stevenage 5k Series - Race 1
Fri 6th August	Blisworth 5
Thu 19th August	Stevenage 5k Series - Race 2
Sun 29th August	Paul Maguire Memorial 5
Thu 2nd Sept	Stevenage 5k Series - Race 3
Sun 5th Sept	Bedford Harriers 10k
Sun 12th Sept	Swineshead 10 & Dunstable Downs Challenge (Half, 20, Marathon)
Sun 3rd Oct	Standalone 10K ( CLUB CHAMPS)
Sun 17th Oct	Ampthill Trophy XC
Sun 24th Oct	3 Counties XC - Stopsley

Key to Coaches
Level 1	Level 2
GA - George Arbuckle	JB - Jeremy Bell
TC - Tony Cole	AC - Anthea Cozens
RC - Robbie Craig	KF - Kara Farmer
RF - Rebecca Fleckney	SH - Stephen Hartley
TH - Tim Harris	NJ - Nick Jones
PJ - Paula James	HL - Haydn Leaker
RJ - Richard Jones	KL - Kieron Lewis
DL - Deborah Lawson	AP - Annie Page
JL - Jeremy Lewis	AW - Adrian Wadsworth
AM - Alec Maldar
SM - Sally Marsh	Level 3
PO - Paul Owen	SJ - Steve James
RP - Richard Pillinger	DS - Dave Sedgley

AUGUST	Session Detail	Coaches	Venue
AUGUST	Session Detail	(1st stated is lead coach)	Venue
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
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
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
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
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
SEPTEMBER
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
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
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
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
OCTOBER
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)
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
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
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

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