On Line Coaching Info

Our Tuesday sessions are based on a monthly cycle depending on the time of year. We try and vary sessions to give every runner a structure to their training. The handicap races held on the first Tuesdays are ideal for measuring your progress.

For coaching information please speak to any of the coaches.
They are always willing to help with advice. This page contains online links to coaching resources here >>>

These are particularly useful during the current suspension of training

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

There is a fantastic coaching website produced by British Athletics called UCoach
It contains a host of resources to help you.
To go to the website click here >>>

To calculate an age graded performance click 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 >>>

Useful tips on Warm Up and Cool down after running here >>>

Strength Training for the Marathon useful tips 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 use the principles of Athletics 365 in our sessions. To see more details of what is involved click here >>>