Corsham Running Club Spring/Summer Training Schedule 2008

Day

Date

Session

Alt Session

Tip

Apr-08

Tue

1-Apr-08

5,3,2,3,5 (60 sec rec) Fartlek

Club run

Optional: End any session with 4 to 6 x 100m strides(not sprints) and stretch off

Thu

3-Apr-08

10 x 500m (90sec rec)

Club run

For beginners or those struggling consider doing every 2nd rep or doing relays in groups of three.

Tue

08-Apr-08

4,3,2,1,2,3,4 (60sec rec) Fartlek

Club run

Thu

10-Apr-08

10 x 400m (90sec rec)

Club run

Tue

15-Apr-08

5,3,2,3,5 (60 sec rec) Fartlek

Club run

Thu

17-Apr-08

10 x 300m (90sec rec)

Club run

Tue

22-Apr-08

4,3,2,1,2,3,4 (60sec rec) Fartlek

Club run

Lacock Away Run

Thu

24-Apr-08

10 x 200m (90 sec rec)

Club run

Springfield 5K Series

Tue

29-Apr-08

6 x 4min (90 sec rec)

Club run

May-08

Thu

1-May-08

10 x 400m (90sec rec)

Club run

Tue

6-May-08

4,3,2,1,2,3,4 (60sec rec) Fartlek

Club run

Thu

8-May-08

10 x 500m (90sec rec)

Club run

Tue

13-May-08

5,3,2,3,5 (60 sec rec) Fartlek

Club run

Cherhill Charlie Chase

Thu

15-May-08

10 x 400m (90sec rec)

Club run

Tue

20-May-08

4,3,2,1,2,3,4 (60sec rec) Fartlek

Club run

Thu

22-May-08

10 x 300m (90sec rec)

Club run

Chippenham Away / Malmsbury 5K

Tue

27-May-08

5,3,2,3,5 (60 sec rec) Fartlek

Club run

Lacock Relays

Thu

29-May-08

15 x 200m (90 sec rec)

Club run

June-08

Tue

3-Jun-08

4,3,2,1,2,3,4 (60sec rec) Fartlek

Club run

Biddestone Away Run

Thu

5-Jun-08

10 x 600m (90sec rec)

Club run

Tue

10-Jun-08

5,3,2,3,5 (60 sec rec) Fartlek

Club run

Heddington Relays

Thu

12-Jun-08

10 x 500m (90sec rec)

Club run

BOA Away Run

Tue

17-Jun-08

4,3,2,1,2,3,4 (60sec rec) Fartlek

Club run

Thu

19-Jun-08

10 x 400m (90sec rec)

Club run

Kingsdown Away Run

Tue

24-Jun-08

5,3,2,3,5 (60 sec rec) Fartlek

Club run

Lacock Relays

Thu

26-Jun-08

10 x 300m (90 sec rec)

Club run

Springfield 5K

July-08

Tue

1-Jul-08

4,3,2,1,2,3,4 (60sec rec) Fartlek

Club run

Biddestone Away Run

Thu

3-Jul-08

15 x 200m (90sec rec)

Club run

Tue

8-Jul-08

5,3,2,3,5 (60 sec rec) Fartlek

Club run

Heddington Relays

Thu

10-Jul-08

12 x 600m (90sec rec)

Club run

Alternatively from this point on continue doing 10 repetitions but shorten recovery to 75 sec

Tue

15-Jul-08

4,3,2,1,2,3,4 (60sec rec) Fartlek

Club run

Thu

17-Jul-08

12 x 500m (75sec rec)

Club run

Lacock Away Run

Tue

22-Jul-08

5,3,2,3,5 (60 sec rec) Fartlek

Club run

Lacock Relays

Thu

24-Jul-08

12 x 400m (75sec rec)

Club run

Malmsbury 5K

Tue

29-Jul-08

4 x 5min (90 sec rec)

Club run

Lansdown Away Run

Thu

31-Jul-08

12 x 300m (75sec rec)

Club run

August-08

Tue

5-Aug-08

5,3,2,3,5 (60 sec rec) Fartlek

Club run

Biddestone Away Run

Thu

7-Aug-08

15 x 200m (90sec rec)

Club run

Tue

12-Aug-08

4,3,2,1,2,3,4 (60sec rec) Fartlek

Club run

Castle Combe Away Run / Heddington Relays

Thu

14-Aug-08

12 x 600m (90sec rec)

Club run

Tue

19-Aug-08

5,3,2,3,5 (60 sec rec) Fartlek

Club run

Thu

21-Aug-08

12 x 500m (90sec rec)

Club run

Broughton Gifford Away Run

Tue

26-Aug-08

4,3,2,1,2,3,4 (60sec rec) Fartlek

Club run

Lacock Relays Handicap

Thu

28-Aug-08

15 x 200m (90 sec rec)

Club run

1. For weeks when you are unusually tired skip the effort sessions completely. One week isn't going to matter.

2. If you have an injuries or niggles where possible attempt the session in the pool with a HRM and Jogging Belt aim for pulse 150-160 for efforts and 135 -140 for an endurance run.

3. If just starting speed work do Tue or Thu session for about 6 weeks before moving up to doing both in one week. Don't increase weekly mileage again until used to both sessions.

4. If you are doing X-Country on the Sunday skip your long run of 1hr 30 and have a slow recovery run of 50-60 mins on wed between sessions.

5. Don't run everyday do some cross training instead and try to fit in 1-2 days of rest. Weights, swimming and cycling highly recommended.

6. Do strength and conditioning work circuits or weights. Body pump classes are good if you hate doing weights on their own.

7. Some Athletes work on a 4-5 week training cycle followed by a week of rest or cross training alternatively just have a week off the efforts.

8. If you want fresh legs for a weekend race don't do the Thu session or move the sessions to Mon and Wed instead.

9. Alternate hard and easy sessions only elite Athletes tend to benefit from back to back sessions if they don't get injured.

10. Both sessions will be complimented nicely by a long run once a week. For the die-hards try an easy session of 1hr - 1hr 15 mins on the wed between sessions and 1hr-1hr30mins at the weekend. For mere mortals sat /sun is ideal for 1hr-1hr45min easy run. It is just time on your feet and you should be able to chat happily on a run like this, off road is good for this to give your legs a break from the tarmac.

11. Keep a training diary recording your training, weight and resting heart rate weekly. Best to take heart rate first thing in the morning before getting out of bed.

12. If you feel off peak take resting heart rate, if more than 5 beats up on normal resting rate curb your training according to how you feel.

13. If you suspect you have an injury stop running and seek medical advice ASAP, cross train or rest until you are given the all clear to run again.