Training

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.

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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).

So what’s on offer –

Strength type run  –

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

The club has other sessions at 18:00 and 19:30 from the sports centre – check the facebook page each week for the session type and specifics.

Plan for HRC 18:30 group –
19 SeptemberCastle Manor – HillCarol / Stuart

Date Training Location Coach
26 September Club Run* 28 Sept – HRC TT
3 October Sports Centre – Reps Andrew
10 October  Sports Centre – Hills  Sil
17 October  Sports Centre – Reps  Carol
24 October  Club Run*  26 Oct – HRC TT
31 October  Sports Centre – Reps  Andrew
7 November  Sports Centre **7pm**
 Kelly Mepham Nutrition Talk
14 November  Sports Centre – Reps  Carol
21 November  Sports Centre – Reps  Andrew
28 November  Club Run*  30 Nov – HRC TT
5 December  Sports Centre – Hills  Sil
12 December  Sports Centre – Reps  Carol
19 December Sports Centre – Hills

Santa Run – 21 Dec

 Andrew
26 December No chance
2 January  still no chance
9 January  Sports Centre – Reps  Sil
16 January  Sports Centre – Hills  Carol
23 January  Club Run*  25 Jan – HRC TT
30 January  Sports Centre – Reps  Andrew

*On the weeks there is Time Trial (the last Thursday of the month) or a Kevin Henry race the Tuesday session becomes a club run – as the Time Trial/race is the speed work effort session of the week – and if you want to apply yourself fully to that its best not to train to hard two days prior.

Tempo run – this one is little harder to offer as everyone has a different tempo, but you can use the Thursday Club Run to push yourself against other runners, and typically the same route is run by all so if you fall behind the next group will pick you up.

Or find a buddy of similar ability and go out together – facebook always has notice of runs people are doing.

Long Run – same as above, just remember its slow – very slow!

Core – there are lots of these sessions about – check out the links below for ideas or ask about for what’s good and works for you.

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.

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

Finally…

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

and that’s that –

4 simple sessions

lots of ways to do them

For each and everyone of YOUR goals!