Training

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So, what’s on offer?

Haverhill Running Club offers training sessions on a Tuesday at 18:30 and 19:30 from the sports centre in the winter (October – April) and from Castle Manor School (May to September) see the full schedule below.

Please click below view the training plan between 6th February and 1st May when we move to Castle Manor.

Tuesday Training Rota

As you can see this is a working document. The locations, leaders and supporters are all on there from the beginning. Coaches will add their session details as we get towards the session. There will still be a weekly training round up if it remains practical. There are still things to be added!

What’s it all about? 

Location tells you the main location of the session and comments show you where to meet. See the image at the bottom of the page for exact meeting points when we are away from the Leisure Centre. Runners are more than welcome to run up to Rookwood Way or Holmefield Road but please organise this in addition. It may be easier for people to drive straight to the session due to other commitments or if they are not ready to run there, do the session and run back etc. Please note the session will start at 18:30 or 19:30 from the advertised location. Please be on time!

Main session leader: you coach/leader for the overall session

Session support: run leader(s) to assist with the session, encourage and support runners, and allow coaches to help more runners

Session focus: the main goal/focus for the session. This could be speed, arm drive, stride, tempo etc

Specifics: How we will work in the session e.g. 400m reps, paired efforts etc

Runner prep: things you can do to get the most from your session! Maybe decide on a pace you want to work on beforehand, or manage a certain number of reps etc.

The plan is that both sessions work from the plan but with staggered sessions so its not the same training session at 18:30 and 19:30 then people can double train if they want to!!

The demand for a 18:30 club run on Time Trial week has fallen away so for now we will go back to having a standard training session. Sessions are designed so you can push or save yourself for TT! It’s up to you!!

The club has other sessions at 18:00 – check the Facebook page each week for the session type and specifics.

Why train?

The club has social runs on Thursday – a chance to just run with your mates – but Tuesdays offers training, but why – it’s about your goals!

Your running goal is just that – YOURS! Everyone in the club runs for different reasons (remember the cloud below???) it hard to compare – and what one person does one week will be different the next month, so the only goal to be really interested in is your goal.

If your running goal is to get out of the house twice a week, you can run on a Tuesday  and again on a Thursday at whatever pace you like and tick – you are done – so long as you turn up.

If you goal is to run a little faster than the month before or to achieve a personal best – then Tuesday Training starts to kick in – as to go faster you are going to need to push yourself a little harder – no matter how fast you can run, to get faster you need to train.

My name is in the club records a few times – but trust me at different times over the last 4 years I have at one point had all of the goals below at separate times – as I said goals are just yours and can change – just identify what you want/need and do it!

Where to start –

If getting out of the house is the goal (and note I did not say “simply getting” or “just getting” – as sometimes even this goal is hard enough) then the club has lots of fixed times you can pick and choose from. I fixed times with my mates – knowing they are waiting on you worked for me as you don’t want to let them down!

The I want to get fitter goal – then just run – a bit like the goal before, just doing something will help you don’t have to complicate it – you might get faster you might not – but you will get healthier!

The I want to get stronger and go faster goal, then remember this – the only occasion time and distance count is when you run a race – all other runs once this goal is set are training runs and serve different purposes.

  • Strength type run – this is a typical Tuesday night session – reps (on the track or hills) that require a “short” burst of effort and then a rest – its generally building strength in both your legs and your heart!
  • Tempo run – this run is about running at a speed that means you are just about able to hold conversation – its training your heart and building your endurance and only needs to last between 30 and 40 minutes ish.
  • Long run – “long” is different for all and might only be 30 minutes if you have just started running, but would generally be about between 60 and 90 minutes or more. Nothing speedy about this run, you should be able to hold conversation all the time, or close your mouth and breath just through your nose, the pace will be easy – its why they always seem to happen at the weekend, because its good for a catch up, or to lose yourself in your iPOD – this run (which only works if you go slow!) is doing lots, building strength in your connective tissues, teaching your body to burn fat and oxygen (clean fuel!), and basically building a solid base for your other training. Don’t underestimate this run just because its slow – do it right to get the benefits.
  • Core – this is not running at all – this training is about building all over body strength, but core mussels (tummy muscles) are often emphasised. Its no good having massive legs and match stick arms – your whole body is needed for running – that said strength is not bulk – who is strongest Mr Bolt or Mr Farrah? Boot camp, circuits, gym it goes by many names but it all helps.

If you did one each of the sessions above a week you would not be going far wrong and will see improvement. For me if you apply yourself fully to each of the sessions above and give it your all / execute it correctly then you will improve.

Want to go even faster – you might need to employ some help as your training will need to become more specific to the type of race distance you want – but fear not there is lots of advice at the club from all sorts of experienced runners and there is plenty of coaching help from both free and paid professionals (see the clubs who can help me for some local Personal Trainers).

Real Bodies – timetable

Haverhill Leisure Centre

Daniel Heath PT

Mondays and Thursday at 19:00 from the Leisure Centre

Nigel Chapman

Every Wednesday evening at 6.15 and Saturday morning 8.30. Simply ask to join Bumpstead Boot Camp on Facebook. No commitment, but it is a closed group so need to join to see info.

Kelly Mepham Health and Fitness

Kelly offers a number of packages, including One-to-one personal training sessions, Bootcamps, Nutrition analysis and advice

 

If you want to add / change your session details please let us know – happy to add more

Finally…

Need some ideas – go check out Strava and see what runs club members are doing right now!

Meeting points:

Tuesday_Training_Meeting_Points