Training

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So, what’s on offer?

Haverhill Running Club offers training sessions on a Tuesday at 18:30 from Haverhill Leisure Centre in the winter (October – April) and from Castle Manor School (May to September).

New structure for Tuesday 6:30 groups:

Last year we changed training and introduced two groups, blue & yellow. At the time the simplest way to split this was by pace/5k time but having given it a go for a year and listening to feed back we have chosen to structure it differently.

So from Tuesday 11th June 2019 please go to your new group!

The new groups should reflect the level of training and focus for each individual and should more effectively meet their individual goals based on experience rather than at what pace you can run.

If you’re not sure which group you fit into please speak with Kelly Mepham, Mark White or Trev Bunch who will chat it through with youscreenshot-2019-06-05-at-08.43.34-1

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 from the advertised location. Please be on time!

 

HRC 2019 Summer Training plan – any questions please email us or ask on Facebook

KEY:

T – track

TF – top field

H – Castle Manor hill

 

KEY:

T – track

TF – top field

H – Castle Manor hill

 

Date

Yellows

Blues

Sil

14/5

TF

Stu

600m reps

H

T

21/5

T

Kelly

Paired Paarlaufs – 200m reps

TF

CM – Bingo

28/5

H

Nigel

Timed effort hills

T

3k TT

4/6 KH

H (hilly field)

Kelly

Long endurance reps + conditioning

TF

T

11/6

TF

Cheryl

Meet & retreats – approx 300m intervals (pairs)

T

H

18/6

TF

Stu

1k reps

H

T

25/6

T

Mark

Out and back pyramid

TF

3k TT

2/7

H

Kelly

Kenyan hills

T

Trev

500m reps

2 sets of 5

Conditioning

9/7 KH

T

Cheryl

400m reps + conditioning

TF

Trev

60s, 60s, 120s, 60s, 60s, 120s x 3

Fartlek

16/7

TF

Stu

600m reps

H

Trev

Mixture of hill efforts

T

100m/200m relays

23/7

TF

Mark

Long hill reps (using field to right of hill pathway?)

T

Trev

Set 1: 800m reps x5

Set 2: 400m reps x5

H

Hills

30/7  KH

T

Cheryl

Meet and retreats (approx 200m intervals)

TF

Trev

Timed out and backs

Set 1: 120s, 100s, 80s, 60s

Set 2: 60s, 80s, 100s, 120s

3k TT and team building

6/8

TF

Mark (& Andrew?)

Bingo?

TF

Mark (& Andrew?)

T

400m intervals

13/8

Stu

800m reps (Railway line?)

Trev

Hill Lane Sturmer

Kenyan Hills

2 x 15min sets

Conditioning & agility

20/8

Cheryl

Timed out and backs (Leisure Centre)

Trev

Wilsey Farm

Out and back efforts

60s, 60s, 120s, 60s, 60s, 120s x 3

T

Pyramid reps

27/8

Kelly

Kenyan Hills (Mace Hill)

Trev

Falconer Road

Run to the gate

10mins, 5mins, 10mins

Fartlek and 4k group run

3/9 KH

Mark

1k reps

Trev

Motts Field

Timed out and backs

Set 1:120s, 100s, 80s, 60s

Set 2: 60s, 60s, 60s, 60s

Falconer Rd Hills

 

 

 

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 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

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