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During this current period of lockdown due to Covid-19. The club are anxious to remind all our members to take extra care during training runs, all running should be in accordance with the current government guidelines. Please take extra care when passing people who are walking, running or cycling. The club have and are organising virtual run competitions, so look for details in Stragmail, on the club FB site or follow this link.

Please be proactive when training and always be in charge of your own situation.

Tuesday: Speedwork
07:15 Coached Session: meet at Teddington Gate in Bushy Park This is a an interval session for men and ladies with a 5k time  currently faster than 20 minutes for 5k.

09:30 Quality Session: meet at Teddington Gate in Bushy Park. Warmed up and ready for strides. This is an interval session. You do need to be fit to train. 

19:30  Quality Session: meet at Teddington Gate in Bushy Park. Warmed up and ready for strides. This is an interval session. You do need to be fit to train. 

Marathon Prep:

If you are preparing for a marathon, the program you intend to follow will probably be 12 to 16 weeks. This assumes you are already fit to train. So allow a few weeks of build up in order to prepare yourself.

Ensure you have a minimum of 4 weeks basic endurance in the bank. 4 to 5 sessions per week  of steady running will get you ready. Set out as follows:

Session 1: 30 to 40 minutes running as you feel but not too fast.

Session 2: Quality Session, Run 5 x 4 minutes at current 10k pace off 2 minutes jog.

Session 3: same as session 1.

Session 4: Light tempo - 10 minutes easy 15 minutes tempo 10 minutes easy.

Session 5: Long steady run - between 8 to 12 miles build this up week on week if not currently running the distance.

warm up and cool down as required.

Group training is fast training,

Kev

Head of Performance.