Tuesday: Speedwork

06:40 Coached Session: meet at Teddington Gate

09:40 Quality Session: From Teddington Gate. Warmed up and ready for strides. This is an interval session. You do need to be fit to train. 

 

Thursday: Strength & Conditioning session

09:40 Meet Bushy Park Sports Club: Combinations of running - intervals and tempo. Followed by Circuits or Tabata sessions. We have the use of the indoor training facilities and the small gym. Free weights, kettlebells etc are used during these sessions and full instructions and safety measures are in place. Coffee and chat post session.

19:30  Track Session at St Marys suitable for all, but you would ideally need to be capable of sub 23 5k in order to gain maximum benefit. 

 

Saturday: Tempo session 

08:45  Meet Teddington Gate.

 

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.

Kev

Head of Performance.