Tuesday’s Training

Elm Road – This c400mtre cul-de-sac in Tutshill starts at either end with a descent, followed by a very short flat bit at the bottom, and of course ends with a climb. Two minutes of recovery between each run. It’s a 10k pace aerobic speed session and because of the climbs quite taxing. You should as always be aiming for consistency right to the very last leg, so choose whether to do four, five or six pairs. 

Beech Grove Hills – A fairly gentle slope in this quiet road off High Beech, just round the corner from the top of the Link Road. We’ll be running uphill for 50 secs at the aerobic/anaerobic boundary, then turning and jogging back for 70 secs to the start point. Four of these make up one set. Then we have a 90 secs recovery before starting the next set of four. Here again consistency is vital, so you should be reaching the same point after each 50 seconds. Choose three or four sets. 

In either session - Run too hard and you will go ‘anaerobic’ resulting in build up of lactic acid and your pace will drop to that of your Sunday long aerobic endurance run.   

During this base endurance phase of our 3 month periodisation we are aiming to keep the majority of training aerobic. 

If you find you’re struggling part-way through your session, don’t be afraid to miss one out and recover your breathing and heart-rate. That way you can keep up your pace and finish the session.  

This entry was posted on 19/01/2010 at 04:48 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response or trackback from your own site.