Training Project Spring 2008

30/03/2008 by Gerry.

From Louisa

New Training Project

Following the success of the 10k training group, training for a specific type of race has been offered to all members.

Looking at the results of the opinion poll it was decided that specific training for both a 10k road race and off road race (Cotswold Way and Race the Train) would be provided.

This Tuesday (April 1st) will be the first session of the training project.  Slips will be given out before training to let us know if you want to join the 10k or off road group.

You will also be given a training questionnaire and individual training schedule to take home with you - you may want to leave time to put these in a locker/car before training

Tuesday 1st April

10k training

6 x 800m drills on the field - the track has not been marked yet but we have devised an 800m circuit.

Off Road Training

Will incorporate fartlek principles with up and down hill training.

To run your best in long distance races you are constantly trying to run around your lactic acid threshold.  The aims of fartlek (speed play) training are:

1. To increase the heart rate at which lactic acid is produced.

2.  For your body to cope better with lactic acid in its system and to process it more efficiently.

We have devised a circular route in P Park with uphill, downhill and flattish sections. The aim will be

Push hard up hill - to raise lactic acid levels

Maintain a steady aerobic pace along the flat - when lactate can be used by the body

Fast pace downhill ( build up lactic acid)

Steady pace again on the flat before starting the loop again with the uphill.

It was quite wet at Piercefield Park today - for the off road option it would be good to have some grip - off road shoes!

Posted in Training | No Comments »