On Line Coaching Info

This page has been set up to help any of you with advice and ideas during the current suspension of training.
We will aim to keep it up to date for you to keep you fit and motivated.

There is a fantastic coaching website page  produced by England Athletics called Athletics and Running  @Home It contains a host of resources to help you.
To go to the website click here >>>

For juniors we have a structure whereby the U11’s are coached in a variety of events using the basics of run,jump throw. Once juniors progress to our second session they can specialize more in their chosen events and access a more detailed coaching structure. We are posting a weekly training programme on the Junior News page for you.

For seniors we are setting up a series of virtual challenges both on and off road as well as our virtual handicap.
See the main Training info page for details.

This week we have some tips on Strength Training for runners here >>>
Don’t worry if you don’t have dumbbells of med balls you can use tins or bags of flour etc.
Enjoy and be careful

Last weeks highlight was a pre- run Yoga warm up from Lily Partridge who is a British Athletics marathon runner.Let us know if you have tried it.
To see her video click here >>>

Useful ideas for Warm Up and Cool down exercises here >>>

These are types of runs you can put into your session.

Tempo run – This is a session held over a 1.1 mile circuit in the winter months. The idea is to run each interval (usually 4 – 6) at a comfortable but brisk pace (Heart rate typically 130 – 140). each interval should be run in a consistent time. Route shown here

Hill Session– Typical session would be 6 x 400m uphill with downhill recovery.

Interval Session – A set of short fast runs over distances from 200m up to a mile.
The number and pace is dictated by the distance. Longer reps may be done at 5K pace whereas shorter distances can be at 90 – 95% of sprint pace.

Fartlek – A run of 3 – 5miles run at a steady pace with sections run at a fast pace.
the fast sections can be varied in distance depending on the desired outcome of the session

Strength Training for the Marathon useful tips here >>>

VO2max stands for maximal oxygen uptake and refers to the amount of oxygen your body is capable of utilizing in one minute. It is a measure of your capacity for aerobic work and can be a predictor of your potential as an endurance athlete. Although there are many factors that affect your VO2max, it is a commonly accepted measure of cardio respiratory fitness.

To calculate a V02 max click here >>>

To calculate an age graded performance click here >>>