Alan Lightfoot
Please see below our schedule for March and general guidance
Wednesday sessions are longer repetition sessions. Juniors please run with an adult as it is in the evening. 7pm – 8pm. Saturday sessions are shorter repetition sessions. These are done during the morning 08:30am – 09:30. Juniors and seniors are welcome to do both sessions. These sessions are aiming to continue to build pace judgement and developing speed endurance.
General guidance – try to find a safe environment to do these sessions. Wednesday evenings will obviously be dark so choose a route that has a good running surface, is well lit and doesn’t have too many roads to cross. If you are crossing the road, please don’t try to continue the set whilst your crossing the road – be safe and cross the road properly then continue with the session. Take your headphones off until you have crossed. If you feel too tired or the duration of the repetition is too long, for you just do what you can and then walk or jog until you feel you can continue or simply just stop and do a good stretch.
Top tips for running in the winter.
- If it is really cold try to have leggings or running tights on. Cold muscles can easily get a strain so keeping the legs warmer will make a big difference to how you run.
- Make sure you do a steady and progressive warm up so that you are thoroughly prepared, and the muscles are warm.
- Wear a light or high vis top for the Wednesday evening sessions.
- Always tell someone where you are running.
Wednesday 3rd March
Warm up 10 minutes jogging, followed by Warm up drills consisting of 3 sets of: 15 secs high knees, Heel kicks, skipping leg forward stretch, high skipping, side to side both sides, followed by 4 X 15 second accelerations 15 secs rest. Main set 2 X 8 mins at 10K pace, 2 mins jog recovery, 2 X 4 mins at 5K pace 90 secs recovery, 5 mins jog cool down.
Saturday 6th March
Warm up 10 minutes jogging, followed by Warm up drills consisting of 3 sets of: 15 secs high knees, Heel kicks, skipping leg forward stretch, high skipping, side to side both sides, followed by 4 X 15 second accelerations 15 secs rest. Main set 4 X 5 minutes as 2 mins at 10K pace, 2 mins at 5K pace, 1 min at 3K pace 90 secs recovery between sets, 5 mins cool down jog.
Wednesday 10th March
Warm up 10 minutes jogging, followed by Warm up drills consisting of 3 sets of: 15 secs high knees, Heel kicks, skipping leg forward stretch, high skipping, side to side both sides, followed by 4 X 15 second accelerations 15 secs rest. Main set 8.5 mins at 10K pace 2 mins jog recovery, 2 X 4.5 mins at 5K pace 90 secs jog recovery, 8.5 mins at 10K pace, 5 mins jog cool down.
Saturday 13th March
Warm up 10 minutes jogging, followed by Warm up drills consisting of 3 sets of: 15 secs high knees, Heel kicks, skipping leg forward stretch, high skipping, side to side both sides, followed by 4 X 15 second accelerations 15 secs rest. Main set 12 X 1.5 mins 3K pace, 30 secs jog recovery, 5 minutes easy jog, 6 X 1.5 mins at 3K pace 30 secs jog recovery, 5 mins cool down jog.
Wednesday 17th March
Warm up 10 minutes jogging, followed by Warm up drills consisting of 3 sets of: 15 secs high knees, Heel kicks, skipping leg forward stretch, high skipping, side to side both sides, followed by 4 X 15 second accelerations 15 secs rest. Main set 3 X 8 mins at 10K pace 90 secs recovery jog, 3 X 4 mins at 5K pace 75 secs recovery jog, 5 mins cool down jog.
Saturday 20th March
Warm up 10 minutes jogging, followed by Warm up drills consisting of 3 sets of: 15 secs high knees, Heel kicks, skipping leg forward stretch, high skipping, side to side both sides, followed by 4 X 15 second accelerations 15 secs rest. Main set 16 X 1.5 mins 3K pace, 30 secs jog recovery, 5 minutes easy jog, 4 X 1.5 mins at 3K pace 30 secs jog recovery, 5 mins cool down jog.
Wednesday 24th March
Warm up 10 minutes jogging, followed by Warm up drills consisting of 3 sets of: 15 secs high knees, Heel kicks, skipping leg forward stretch, high skipping, side to side both sides, followed by 4 X 15 second accelerations 15 secs rest. Main set 3 X (8 mins at 10K pace 90 secs, 4 mins at 5K pace 75 secs recovery), 5 mins cool down jog.
Saturday 27th March
Warm up 10 minutes jogging, followed by Warm up drills consisting of 3 sets of: 15 secs high knees, Heel kicks, skipping leg forward stretch, high skipping, side to side both sides, followed by 4 X 15 second accelerations 15 secs rest. Main set 20 X 1.5 mins 3K pace, 30 secs jog recovery, 5 mins cool down jog.