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Corsham Running Club Website |
Corsham Running Club Training Schedule - November 2009
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November 2009 – Main Group |
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Date |
Session |
Alt Session |
Tip/Comment |
|
Tues 3rd |
Tempo - 4 x 5 min 75 sec Recovery |
Club Run |
20 mins of tempo running |
|
Thurs 5th |
Hillwork - Lower Kathryn Park 10 reps |
Club Run |
Start off Valley to speedbump K Park Recovery jog down opp side |
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Tues 10th |
Tempo – 5 x 4 min 75 sec Recovery |
Club Run |
20 mins of tempo running |
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Thurs 12th |
Hillwork – Up and Overs 8 reps |
Club Run |
Up Valley Down Furzehill Recovery jog along Pound Mead |
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Tues 17th |
Tempo - 5 x 5 min 90 sec Recovery |
Club Run |
25 mins of tempo running |
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Thurs 19th |
Hillwork – Lwr Kathryn Park long 8 reps |
Club Run |
Start off Valley to roundabout K Park Recovery jog back to start |
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Tues 24th |
Tempo 3 x 6 min 90 sec Recovery |
Club Run |
18 mins of tempo running |
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Thurs 26th |
Hillwork – Freestone Way 8 reps |
Club Run |
Downhill towards Spa shop Recovery jog up opp side |
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November 2009 – Beginner/Return from Injury Group |
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Date |
Session |
Alt Session |
Tip/Comment |
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Tues 3rd |
Tempo - 5 x 3.5 min 90 sec Rec |
Club Run |
17.5 mins of tempo running |
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Thurs 5th |
Hillwork - Lower Kathryn Park 6 reps |
Club Run |
Start off Valley to speedbump K Park Recovery jog down opp side |
|
Tues 10th |
Tempo - 6 x 3 min 90 sec Rec |
Club Run |
18 mins of tempo running |
|
Thurs 12th |
Hillwork – Up and Overs 4 reps |
Club Run |
Up Valley Down Furzehill Recovery jog along Pound Mead |
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Tues 17th |
Tempo – 4-3-2 x 2 90 sec Rec |
Club Run |
18 mins of tempo running |
|
Thurs 19th |
Hillwork – Lwr Kathryn Park long 4 reps |
Club Run |
Start off Valley to roundabout K Park Recovery jog back to start |
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Tues 24th |
Tempo 5 x 4 min 90 sec Rec |
Club Run |
20 mins of tempo running |
|
Thurs 26th |
Hillwork – Freestone Way 6 reps |
Club Run |
Downhill towards Spa shop Recovery jog up opp side |
|
Notes – Faster runners should be encouraged to do an extra Hill Rep if they have finished and runners are still running. Slower or runners back from injury should try to do the number of reps but should stop if they feel the need. The time of Tempo Running is shown so that runners can see progression. |
Corsham Running Club Training Schedule - December 2009
|
December 2009 – Main Group |
|||
|
Date |
Session |
Alt Session |
Tip/Comment |
|
Tues 1st |
Tempo - 4 x 5 min 75 sec Recovery |
Club Run |
20 mins of tempo running |
|
Thurs 3rd |
Hillwork – Valley Road 10 reps |
Club Run |
Start just off bottom of Valley Recovery jog down opp side |
|
Tues 8th |
Tempo - 5 x 4 min 75 sec Recovery |
Club Run |
20 mins of tempo running |
|
Thurs 10th |
Hillwork - Lower Kathryn Park 10 reps |
Club Run |
Start just off bottom of Valley Recovery jog down opp side |
|
Tues 15th |
Tempo - 5 x 5 min 75 sec Recovery |
Club Run |
25 mins of tempo running |
|
Thurs 17th |
Hillwork – Up and Overs 8 reps |
Club Run |
Up Valley Down Furzehill Recovery jog along Pound Mead |
|
Tues 22nd |
Tempo 3 x 6 min 90 sec Recovery |
Club Run |
18 mins of tempo running |
|
Tues 29th |
Tempo 6 x 4 min 75 sec Recovery |
Club Run |
24 mins of tempo running |
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December 2009 – Alternative Group |
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|
Date |
Session |
Alt Session |
Tip/Comment |
|
Tues 1st |
Tempo – 5-3-2 x 2 90 sec Recovery |
Club Run |
20 mins of tempo running |
|
Thurs 3rd |
Hillwork – Valley Road 6 reps |
Club Run |
Start just off bottom of Valley Recovery jog down opp side |
|
Tues 8th |
Tempo - 4 x 5 min 90 sec Recovery |
Club Run |
20 mins of tempo running |
|
Thurs 10th |
Hillwork - Lower Kathryn Park 6 reps |
Club Run |
Start just off bottom of Valley Recovery jog down opp side |
|
Tues 15th |
Tempo – 5-4-3-4-5 90 sec Recovery |
Club Run |
21 mins of tempo running |
|
Thurs 17th |
Hillwork – Up and Overs 4 reps |
Club Run |
Up Valley Down Furzehill Recovery jog along Pound Mead |
|
Tues 22nd |
Tempo - 5 x 4.5 min 90 sec Recovery |
Club Run |
22.5 mins of tempo running |
|
Tues 29th |
Tempo – 5-4-3 x 2 90 sec Recovery |
Club Run |
24 mins of tempo running |
|
Notes – Faster runners should be encouraged to do an extra Hill Rep if they have finished and runners are still running. Slower or runners back from injury should try to do the number of reps but should stop if they feel the need. The time of Tempo Running is shown so that runners can see progression. All Runners please note the Xmas Break |
Corsham Running Club Training Schedule - January 2010
|
January 2010 – Main Group |
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|
Date |
Session |
Alt Session |
Tip/Comment |
|
Tues 5th |
Tempo - 4 x 5 min 75 sec Rec |
Club Run |
20 mins of tempo running |
|
Thurs 7th |
Hillwork - Lower Kathryn Park 10 reps |
Club Run |
Start off Valley to speedbump K Park Recovery jog down opp side |
|
Tues 12th |
Tempo – 5 x 5 75 sec Rec |
Club Run |
25 mins of tempo running |
|
Thurs 14th |
Hillwork – Up and Overs 8 reps |
Club Run |
Up Valley Down Furzehill Recovery jog along Pound Mead |
|
Tues 19th |
Tempo – 6 x 4 min 75 sec Rec |
Club Run |
24 mins of tempo running |
|
Thurs 21st |
Hillwork – Lwr Kathryn Park long 8 reps |
Club Run |
Start off Valley to roundabout K Park Recovery jog back to start |
|
Tues 26th |
Tempo – 4 x 6 min 90 sec Rec |
Club Run |
24 mins of tempo running |
|
Thurs 28th |
Hillwork – Freestone Way 10 reps |
Club Run |
Downhill towards Spa shop Recovery jog up opp side |
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January 2010 – Alternative Group |
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|
Date |
Session |
Alt Session |
Tip/Comment |
|
Tues 5th |
Tempo - 5 x 3.5 min 90 sec Rec |
Club Run |
17.5 mins of tempo running |
|
Thurs 7th |
Hillwork - Lower Kathryn Park 6 reps |
Club Run |
Start off Valley to speedbump K Park Recovery jog down opp side |
|
Tues 12th |
Tempo – 2-3-5 x 2 90 sec Rec |
Club Run |
20 mins of tempo running |
|
Thurs 14th |
Hillwork – Up and Overs 4 reps |
Club Run |
Up Valley Down Furzehill Recovery jog along Pound Mead |
|
Tues 19th |
Tempo – 6 x 4 min 90 sec Rec |
Club Run |
24 mins of tempo running |
|
Thurs 21st |
Hillwork – Lwr Kathryn Park long 4 reps |
Club Run |
Start off Valley to roundabout K Park Recovery jog back to start |
|
Tues 26th |
Tempo – 3-4-5 x 2 min 90 sec Rec |
Club Run |
24 mins of tempo running |
|
Thurs 28th |
Hillwork – Freestone Way 6 reps |
Club Run |
Downhill towards Spa shop Recovery jog up opp side |
|
Notes – Faster runners should be encouraged to do an extra Hill rep if they have finished and runners are still running Slower or runners back from injury should try to do the number of reps but should stop if they feel the need to The time of tempo running is shown so that runners can see progression All Runners remember Slaughterford is Sunday 31st January 2010 |
Corsham Running Club Training Schedule - February 2010
|
February 2010 – Main Group |
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|
Date |
Session |
Alt Session |
Tip/Comment |
|
Tues 2nd |
Tempo - 5 x 5 min 75 sec Rec |
Club Run |
25 mins of tempo running |
|
Thurs 4th |
Hillwork – Valley Road 10 reps |
Club Run |
Start just off bottom of Valley Recovery jog down opp side |
|
Tues 9th |
Tempo – 6 x 5 min 75 sec Rec |
Club Run |
30 mins of tempo running |
|
Thurs 11th |
Hillwork - Lower Kathryn Park 10 reps |
Club Run |
Start just off bottom of Valley Recovery jog down opp side |
|
Tues 16th |
Tempo – 5 x 6 min 90 sec Rec |
Club Run |
30 mins of tempo running |
|
Thurs 18th |
Hillwork – Up and Overs 9 reps |
Club Run |
Up Valley Down Furzehill Recovery jog along Pound Mead |
|
Tues 23rd |
Tempo - 6-5-4 x 2 90 sec Rec |
Club Run |
30 mins of tempo running |
|
Thurs 25th |
Hillwork – Freestone Way 10 reps |
Club Run |
Downhill towards Spa shop Recovery jog up opp side |
|
February 2010 – Alternative Group |
|||
|
Date |
Session |
Alt Session |
Tip/Comment |
|
Tues 2nd |
Tempo - 5 x 5 min 90 sec Rec |
Club Run |
25 mins of tempo running |
|
Thurs 4th |
Hillwork – Valley Road 7 reps |
Club Run |
Start just off bottom of Valley Recovery jog down opp side |
|
Tues 9th |
Tempo – 5-4-3-1 x 2 90 sec Rec |
Club Run |
26 mins of tempo running |
|
Thurs 11th |
Hillwork - Lower Kathryn Park 7 reps |
Club Run |
Start just off bottom of Valley Recovery jog down opp side |
|
Tues 16th |
Tempo – 6 x 4.5 min 90 sec Rec |
Club Run |
26 mins of tempo running |
|
Thurs 18th |
Hillwork – Up and Overs 5 reps |
Club Run |
Up Valley Down Furzehill Recovery jog along Pound Mead |
|
Tues 23rd |
Tempo – 5-4-3-2 x 2 min 90 sec Rec |
Club Run |
28 mins of tempo running |
|
Thurs 25th |
Hillwork – Freestone Way 7 reps |
Club Run |
Downhill towards Spa shop Recovery jog up opp side |
|
Notes – Faster runners should be encouraged to do an extra Hill rep if they have finished and runners are still running Slower or runners back from injury should try to do the number of reps but should stop if they feel the need to The time of tempo running is shown so that runners can see progression |
Corsham Running Club Training Schedule - March 2010
|
March 2010 – Main Group |
|||
|
Date |
Session |
Alt Session |
Tip/Comment |
|
Tues 2nd |
Tempo - 6 x 5 min 75 sec Rec |
Club Run |
30 mins of tempo running |
|
Thurs 4th |
Hillwork - Lower Kathryn Park 10 reps |
Club Run |
Start just off bottom of Valley Recovery jog down opp side |
|
Tues 9th |
Tempo – 5 x 6 min 75 sec Rec |
Club Run |
30 mins of tempo running |
|
Thurs 11th |
Hillwork – Up and Overs 8 reps |
Club Run |
Up Valley Down Furzehill Recovery jog along Pound Mead |
|
Tues 16th |
Tempo – 6 x 5 min 75 sec Rec |
Club Run |
30 mins of tempo running |
|
Thurs 18th |
Hillwork – Lwr Kathryn Park long 8 reps |
Club Run |
Start off Valley to roundabout K Park Recovery jog back to start |
|
Tues23rd |
Tempo - 6-5-4 x 2 75 sec Rec |
Club Run |
30 mins of tempo running |
|
Thurs 25th |
Hillwork – Freestone Way 10 reps |
Club Run |
Downhill towards Spa shop Recovery jog up opp side |
|
Tues 30th |
Tempo – 5 x 6 mins 75 sec Rec |
Club Run |
30 mins of tempo running |
|
March 2010 – Alternative Group |
|||
|
Date |
Session |
Alt Session |
Tip/Comment |
|
Tues 2nd |
Tempo - 7 x 4 min 90 sec Rec |
Club Run |
28 mins of tempo running |
|
Thurs 4th |
Hillwork - Lower Kathryn Park 7 reps |
Club Run |
Start just off bottom of Valley Recovery jog down opp side |
|
Tues 9th |
Tempo – 5-4-3-2-1 x 2 90 sec Rec |
Club Run |
30 mins of tempo running |
|
Thurs 11th |
Hillwork – Up and Overs 5 reps |
Club Run |
Up Valley Down Furzehill Recovery jog along Pound Mead |
|
Tues 16th |
Tempo – 6 x 5 min 90 sec Rec |
Club Run |
30 mins of tempo running |
|
Thurs 18th |
Hillwork – Lwr Kathryn Park long 5 reps |
Club Run |
Start off Valley to roundabout K Park Recovery jog back to start |
|
Tues 23rd |
Tempo – 6-5-4 x 2 min 90 sec Rec |
Club Run |
30 mins of tempo running |
|
Thurs 25th |
Hillwork – Freestone Way 7 reps |
Club Run |
Downhill towards Spa shop Recovery jog up opp side |
|
Tues 30th |
Tempo – 5 x 6 mins 90 sec Rec |
Club Run |
30 mins of tempo running |
|
Notes – Faster runners should be encouraged to do an extra Hill rep if they have finished and runners are still running Slower or runners back from injury should try to do the number of reps but should stop if they feel the need to The time of tempo running is shown so that runners can see progression |