Structured Training

Structured Training Programme

If you have any questions about the structured training programmes or particular questions about your own training, please email them here.

Head Coach Kev Best says:

What will happen on Tuesday evenings?

Some of you will be aware that, along with Sue Khan, I train a small group of athletes on Tuesdays at St Mary’s - a few of whom are members of the Stragglers. We will be merging the two groups for training purposes, which has the potential to benefit both SMRAC and Stragglers RC. The meeting time will remain 19:30 every Tuesday evening. This will be when the warm up starts.  The option to run to the venue where the training is taking place will still be available. Allowing 20 minutes for a good warm up including easy running, mobility and strides. Members will be able to manage their own pre-training routine in order to be ready to “GO” at 19:50 – so the option is to either be at St Marys at 19:30 for a group warm up, arrive by 19:50 to start the session, or whatever suits the individual. Track sessions are £3 per athlete.

The plan is to build a training programme of seasons with various venues to be used to achieve the training objectives as follows:

April through to August/September:

Venue:

St Marys athletics track for track work interspersed with similar sessions on trails in Bushy Park.

Objectives:

April, May and June – Speed Endurance – longer efforts with good recoveries. For example, 6 x 1,200m off 90 sec recoveries or 6 x 4 minutes off 90 sec recoveries (depending on the ability of the group). Sue Khan and hopefully one of our other coaches will be available if we need to divide the group or modify the session.

June, July and August – this is the sharp end of the season for track and road, sessions will reflect that for some with more emphasis on speed and shorter recoveries, we will however be very mindful of who is attending these sessions and what may suit some may not suit others. So, sessions will not be set in stone.  We will not leave anyone behind, you have heard me say that before. Everyone can and will benefit from these sessions.

September through to March:

Venue: Ham Common for road work and hill work.

Objectives:

September to December – Strength and Endurance – cross-country preparation using Riverside Drive and Nightingale Lane. A series of complementary Saturday morning sessions will also be available in Richmond Park, more details on this will follow.

January, February and March, the sharp end of the Cross-Country season and early road races and relays. So, Strength, Endurance and Speed. This is a good time for time trials and relays in training sessions and split tempo runs – leaving the longer tempo runs for Thursdays.

What will happen on Thursdays evenings?

My intention for Thursday evenings at The Hawker Centre is to develop the tempo run for all abilities alongside the existing club night. It will form part of the existing Structured Training Programme in as much as it will be an organised quality session. We will still be able to provide an “early learning” Structured Training Group if there is demand for one, and one of our coaches is available.

What will happen on Sunday mornings?

A steady group runstarting at the Pheasantry cafe in Bushy Park.

SUMMARY

All the group training above will fit into the majority of individual training plans. The main focus for group training is working together and in this instance developing individual speed endurance - so ideal for 5k and 10k runners. These sessions also fit into the training plans for distances up to the marathon - if this is you then you will need to load your mileage at the front and rear of the sessions.

I hope that this is seen as another positive step in the development of the competitive side of the club and our responsibility to provide the best possible training options for every single club member fast or slow. I also believe that by bringing the structure for Tuesday’s and Thursday’s under one umbrella we will see an improvement not only in ability but also in attendance and support for these sessions.

 

5K    Six Week Training Programme 

Follow the plan that best fits your current fitness, irrespective of the number of sessions per week you are able to commit to.
It is important that you attend as many Thursday and Sunday sessions as possible.

Try to add one extra session to what you currently manage in a week, ideally you will need to be training 4 times or more per week, but it is important not to add more than one extra session to your existing training unless advised to later in the programme, the coaches will guide you through this, so nice and easy and follow the plan. We are after quality not quantity.

Follow Plan A if you are currently running 5k faster than 21 min's and follow Plan B if not. It is assumed that you will already be capable of running 5 or 6 miles comfortably, if this is not the case please mention to the coaches at the introduction.

WEEK ONE

Mon:  Plan A and B  20 to 30 min's easy run or rest.

Tue:   Plan A: 10 min easy, 10 min Tempo, 10 min easy.
         Plan B: 20 min easy, 5 min Tempo, 5 min easy.

Wed:  A and B:  30 to 40 min's Steady or Rest.

Thur:  Session at the Hawker.  A and B:  Default session, if you can't make it to the Hawker is 6x3 minutes at just a little faster than your current 5k pace, with a 2 min recovery between each. 10 min jog for both warm up and cool down.

Fri:  Rest Day.

Sat: Do your normal Parkrun with your new warm up routine added. You will go through a pre race warm up routine with your coaches on your first Thursday session.

Sun:  10 k steady with the STG in Bushy Park or run on your own if you can't make it. The idea is to start easy for 10 min's and gradually increase the pace to a good steady pace finishing fast over the last 5 mins, then jogging for 5 to 10 min to cool down.

Using week one above as an example if you are following Plan B and only currently running three sessions in a week, increase this to four sessions a week. The best days for you would be: Tuesday, Thursday, Saturday and Sunday. Try to walk, swim or cycle on your recovery days, being Monday, Wednesday and Friday.

Keep a training diary and record all relevant times etc.

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WEEK TWO

Mon:  Plan A and B  20 to 30 min's easy run or rest.

Tue:  Plan A:  10 min easy, 10 min Tempo, 5 min easy, 5 min Tempo, 10 min easy.
         Plan B:  15 min easy, 10 min Tempo, 5 to 10 min easy.

Wed:  A and B:  30 to 40 min's Steady or Rest.

Thur:  Session at the Hawker.  A and B:  Default session, if you can't make it to the Hawker is 6x3 minutes at just a little faster than your current 5k pace, with a 2 min recovery between each. 10 min jog for both warm up and cool down.

Fri:     Rest Day.

Sat:    A and B: 30 minutes Steady running off road, hilly if possible.

Sun:  10 k steady with the STG in Bushy Park or run on your own if you can't make it. The idea is to start easy for 10 min's and gradually increase the pace to a good steady pace finishing fast over the last 5 mins, then jogging for 5 to 10 min to cool down.

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WEEK THREE

Mon: Plan A and B  20 to 30 min's easy run or rest.

Tue:  Plan A:  10 min easy, then 4x5 min with 2 min jog rec, 10 min easy. 90% effort.
         Plan B:  10 min easy, then 4x5 min with 3 min jog rec, 10 min easy. 90% effort.

Wed:  A and B:  30 to 40 min's Steady or Rest.

Thur:  Session at the Hawker.  A and B:  Default session, if you can't make it to the Hawker is 6x3 minutes at just a little faster than your current 5k pace, with a 2 min recovery between each. 10 min jog for both warm up and cool down.

Fri:  Rest Day.

Sat:  Run a 5k ( approx) Time trial on your own. Note time in your diary.

Sun:  10 k steady with the STG in Bushy Park or run on your own if you can't make it. The idea is to start easy for 10 min's and gradually increase the pace to a good steady pace finishing fast over the last 5 mins, then jogging for 5 to 10 min to cool down. 

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WEEK FOUR

Mon:  Plan A and B  20 to 30 min's easy run or rest.

 Tue:  Plan A:  10 min easy, 5x4 min 90 sec recovery, 10 min easy. 90% effort.

         Plan B:  10 min easy, 5x4 min 2 min rec, 10 min easy. 90% effort.

Wed:  A and B:  30 to 40 min's Steady or Rest.

Thur:  Session at the Hawker.  A and B:  Default session, if you can't make it to the Hawker is 6x3 minutes at just a little faster than your current 5k pace, with a 2 min recovery between each. 10 min jog for both warm up and cool down.

Fri: Rest Day.

Sat:  Do your Parkrun big emphasis on really putting everything into it for the last mile Ish...really big finish. Don't worry if it's not a PB....we haven't added the cream yet.
Sun: 10 k steady with the STG in Bushy Park or run on your own if you can't make it. The idea is to start easy for 10 min's and gradually increase the pace to a good steady pace finishing fast over the last 5 mins, then jogging for 5 to 10 min to cool down.

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 WEEK FIVE

Mon:  Plan A and B  20 to 30 min's easy run or rest.

Tue:  Plan A:  10 min easy, 25 min Tempo run, 10 min easy.

         Plan B:  10 min easy, 10 min Tempo, 5 min easy, 10 min Tempo, 5 min easy.

Wed:  A and B:  30 to 40 min's Steady or Rest.

Thur:  Session at the Hawker.  A and B:  Default session, if you can't make it to the Hawker is 6x3 minutes at just a little faster than your current 5k pace, with a 2 min recovery between each. 10 min jog for both warm up and cool down.

Fri:  Rest Day.

Sat: A and B: 30 minutes steady off road, hilly if possible.
Sun:  10 k steady with the STG in Bushy Park or run on your own if you can't make it. The idea is to start easy for 10 min's and gradually increase the pace to a good steady pace finishing fast over the last 5 mins, then jogging for 5 to 10 min to cool down.

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WEEK SIX

Mon:  Plan A and B  20 to 30 min's easy run or rest.

Tue: A and B: 10 min easy. 10 mins at 80%, jog 3 min, 8 mins at 80%, jog 3 min, 6 mins at 80%, jog 3 mins, 4 mins at 90%, jog 2 mins, 2 mins at 95% and finish with 10 min jog.

Wed:  A and B:  30 to 40 min's Steady or Rest.

Thur: Last Session and chat at the Hawker.

Fri:  Run easy for 10 minutes and then do 6x 80 meter strides, jog 5 min. If you have done 90% of everything else this last session is the cream.

Sat: Race Parkrun......you will feel nervous, good start but not too fast, settle down and enjoy the battle with your mind.....you must be able to beat yourself. Very best of luck, you deserve to run well.

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