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{"ID":64,"SpaceID":2,"PageID":11,"CreateCopyOfID":null,"HasCommentsThread":false,"SeoTags":{"OpenGraphTags":[{"ID":"og:title","Name":"Training Sessions"},{"ID":"og:type","Name":"website"},{"ID":"og:url","Name":"https://www.itchenspitfiresrc.co.uk/Cms/Spaces/PUBLIC/Training+Sessions"}],"NonOpenGraphTags":[]},"Path":"Training+Sessions","Title":"Training Sessions","Author":{"ID":4,"Name":"Christopher Puzey","CompanyName":null},"Version":7,"IsDraft":false,"IsOldVersion":false,"PublicationDate":"01/05/2022 14:25","VersionDescription":"v7 - Training Sessions - Christopher Puzey - 01/05/2022 14:25","HideHeader":false,"IsFullWidth":false,"Blocks":[{"Columns":[{"Width":12,"WidthClasses":"col-md-12","Elements":[{"Type":"HTML","Content":"\u003cp\u003eWe have training sessions every Tuesday and Thursday evening, except for bank holidays. It is good to try to make as many sessions as possible, to help you become a better runner. We do a variety of different sessions that will cater for everyone within the club.\u003c/p\u003e\n\u003cp\u003eFor every Tuesday session, and most Thursday sessions, we meet at 6:45pm at the Feather sculpture in the Millenium Garden, Woolston.\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eOn the first Thursday of each month, we have an \"away day\", starting at 6:45pm - 7:00pm at various other locations in the Southampton area - See the club calendar for details.\u003c/strong\u003e\u003c/p\u003e\n\u003ch3\u003eTime trial\u003c/h3\u003e\n\u003cp\u003eThis will form your base time so we can see if you are improving over a six week period, usually a 3k or 5k timed run in the same place each time\u003c/p\u003e\n\u003ch3\u003eLadders\u0026nbsp;session\u003c/h3\u003e\n\u003cp\u003eLadders are a form of interval training\u0026nbsp;comprised of a series of increasing and/or decreasing intervals separated by periods of recovery. For our sessions you should be aiming for your 5k/10k pace on the effort parts with a walking recovery in between. The structure of the sessions is as follows (recovery time in brackets):\u003c/p\u003e\n\u003cp\u003e1 min (30s)\u003cbr\u003e2 min (60s)\u003cbr\u003e3 min (90s)\u003cbr\u003e4 min (120s)\u003cbr\u003e5 min (120s)\u003cbr\u003e4 min (90s)\u003cbr\u003e3 min (60s)\u003cbr\u003e2 min (30s)\u003cbr\u003e1 min\u003c/p\u003e\n\u003ch3\u003eStadium Pyramids\u003c/h3\u003e\n\u003cp\u003eThis is a similar session to the ladders, however instead of minutes you build up laps of St Mary\u0027s stadium. Given the effort involved there are two slightly different sessions depending on your pace (rest period in seconds in brackets):\u003c/p\u003e\n\u003cp\u003eSub 22 min 5k runner: 1 (60), 2 (90), 3 (120), 4 (120), 3 (90), 2 (60), 1\u003c/p\u003e\n\u003cp\u003eOver 22 min 5k runner: 1 (60),2 (90),3 (120),3 (90),2 (60),1\u003c/p\u003e\n\u003ch3\u003eShort Speed Reps\u003c/h3\u003e\n\u003cp\u003eThis session takes place at the Oasis academy in Sholing. This session should be done\u0026nbsp;at hard effort, targeting your 3k pace.\u0026nbsp;\u003c/p\u003e\n\u003cp\u003eEffort: HardPace: 3k pace (or faster then 5k pace if unsure)\u003c/p\u003e\n\u003cp\u003eSession:\u0026nbsp;\u003c/p\u003e\n\u003cp\u003e4x1 lap* + 3x2 laps + 4x1 lap Recovery: 60s between short reps + 2 min rest between sets\u003c/p\u003e\n\u003cp\u003e*1 lap of football pitch = roughly 300m\u003c/p\u003e\n\u003ch3\u003e200m Reps\u003c/h3\u003e\n\u003cp\u003eRunners run up to the 200m mark and take 2 minutes standing recovery before running their next repetition back.\u003c/p\u003e\n\u003cp\u003eEffort: Hard\u003cbr\u003ePace: 3k-5k pace\u003cbr\u003eSession: 8-12x 400m reps\u003cbr\u003eRecovery: 2 minutes standing recovery after each rep\u003c/p\u003e\n\u003ch3\u003e400m Reps\u003c/h3\u003e\n\u003cp\u003eRun up to the 400m mark then jog/walk recovery to start.\u003c/p\u003e\n\u003cp\u003eEffort: Medium-Hard\u003cbr\u003ePace: 3k-5k pace\u003cbr\u003eSession: 8-12x 400m reps\u003cbr\u003eRecovery: Slow jog back to start\u003c/p\u003e\n\u003ch3\u003e1k Reps\u003c/h3\u003e\n\u003cp\u003eRun up to and around the 500m mark and back to the start.\u0026nbsp;10k - 5k progressive pace for 1k effort.\u003c/p\u003e\n\u003cp\u003eRest for 90-120s back at the start\u003cbr\u003eRepeat for 20 minutes\u003c/p\u003e\n\u003ch3\u003e1m Reps\u003c/h3\u003e\n\u003cp\u003eTaking place at the stadium.\u0026nbsp;Starting at the barrier/chains at south-east corner of the stadium, run anticlockwise for 2.5 laps (1-mile). Recovery jog will be half a lap of the stadium back to the starting point. Repeat to complete 3x1-mile-reps\u003c/p\u003e\n\u003cp\u003eEffort: Hard\u003c/p\u003e\n\u003cp\u003ePace: 3-5k pace\u003c/p\u003e\n\u003cp\u003eSession: 3x1 mile reps (2.5 laps)\u003c/p\u003e\n\u003cp\u003eRecovery: Jog (0.5 lap)\u003c/p\u003e\n\u003ch3\u003eKenyan hills\u003c/h3\u003e\n\u003cp\u003eHill work results in the calf muscles learning to contract more quickly and thereby generating work at a higher rate, they become more powerful. The calf muscle achieves this by recruiting more muscle fibres, around two or three times as many when compared to running on the flat. The \"bouncy\" action also improves the power of the quads in the front of the thigh as they provide the high knee lift that is required. For the athlete, when competing in their sport or event, it can mean higher running speeds and shorter foot strike times, these are excellent strength sessions.\u003c/p\u003e\n\u003cp\u003eKenyan hills take place on Itchen bridge and involve running over and back across the bridge a total of three times. This should be at a consistent\u0026nbsp;effort going up and down the bridge, with a rest period taking place in between.\u003c/p\u003e\n\u003ch3\u003eHill Pyramids\u0026nbsp;\u003c/h3\u003e\n\u003cp\u003eUsing the lamposts as landmarksrun hard uphill in the following order, and jog back down as recover\u003cbr\u003e4th, 3rd, 2nd - repeat for 15 minutes\u003cbr\u003eREST 2 mins\u003cbr\u003eUsing the same lampost in the same order, now jog uphill and run hard down hill\u003c/p\u003e\n\u003ch3\u003eFartleks\u003cbr\u003e\u003c/h3\u003e\n\u003cp\u003eFartlek literally means \"speed play\" in Swedish (the ideas was invented by Swedish coach Gosta Holmer). It means the introduction of faster bursts into a slower run. The purpose of fartlek is to increase your fitness. Fartlek recruits your fast twitch muscle fibres during a longer run, so ensuring that the whole muscle is getting a good workout. Fartlek also helps to build speed and strength. Fartlek runs can be done as an unstructured session (ie running faster as you feel inclined); or in a more structured way (for example, 10 surges of 400m). The best place to do fartlek is generally on a trail run or in a park.\u0026nbsp;\u003c/p\u003e\n\u003cp\u003eOur club sessions use the following structure:\u003c/p\u003e\n\u003cp\u003ePace: 3k to 5k target/PB pace\u003cbr\u003e5 mins at 5k pace (2min recovery)\u003cbr\u003e3 x1 mins at 3k pace (30s recovery between each)\u003cbr\u003e2 x 2 mins at 3k pace (60s recovery between each)\u003cbr\u003e5 mins at 5k pace\u003c/p\u003e\n\u003ch3\u003eThreshold reps\u003c/h3\u003e\n\u003cp\u003eThese are similar to fartlek, however the effort consistent and the pace should be slightly slower.\u0026nbsp;The aim is to maintain the same pace for every repetition, and feel comfortable, getting used to that pace and focussing on your rhythm. Do not go out too quick, this is not a \u0027speed\u0027 session. \u003cbr\u003eThe efforts may feel too easy, but don\u0027t be tempted to speed up.\u0026nbsp;Threshold efforts allow the heart to work, without overworking, and oxygen to be passed around the body, building heart strength and efficiency for longer runs.\u003c/p\u003e\n\u003cp\u003eEffort: Medium\u003cbr\u003ePace: between 10k \u0026 HM pace\u003cbr\u003eRest: \u003cbr\u003e2 x 2min (1min walking recovery)\u003cbr\u003e3 x 3min (90s walking recovery)\u003cbr\u003e1 x 4min (2 min walking recovery\u003cbr\u003e3 x 1min (30s walking recovery)\u003c/p\u003e\n\u003ch3\u003eStadium reps\u003c/h3\u003e\n\u003cp\u003e5-10k pace throughout efforts\u003cbr\u003e25 minutes\u003cbr\u003eFull laps of ST Mary\u0027s Stadium\u003cbr\u003e90s rest between each\u003cbr\u003e\u003c/p\u003e\n\u003ch3\u003eTeam Parlauf \u0026 team race\u003c/h3\u003e\n\u003cp\u003eSplit group into teams of 4 (running in pairs) - label pairs \u0027a\u0027 and \u0027b\u0027\u003cbr\u003eUsing the football pitch lines, starting on the outside at the halfway line \u003cbr\u003e\u003cbr\u003epair \u0027a\u0027 - runs anticlockwise around the outside of the pitch to the opposite side\u003cbr\u003epair \u0027b\u0027 - jogs across the pitch, following the halfway line, to the other side\u003cbr\u003e\u003cbr\u003eboth pairs should aim to arrive at the same time on the other side, at which point \u003cbr\u003e\u003cbr\u003epair \u0027a\u0027 jogs back across pitch to the start\u003cbr\u003epair \u0027b\u0027 runs anti-clockwise around the outside of the pitch back to the start\u003cbr\u003e\u003cbr\u003eRepeat for 15 minutes\u003c/p\u003e\n\u003cp\u003eEffort: Hard\u003cbr\u003ePace: 3-5k pace\u003c/p\u003e\n\u003ch3\u003e\u003cstrong\u003ePaired relays\u003c/strong\u003e\u003c/h3\u003e\n\u003cp\u003eSplit group into teams of 4 (running in pairs) - label pairs \u0027a\u0027 and \u0027b\u0027\u003cbr\u003eUsing the outside of the football pitch (or track if in place) start at one corned\u003cbr\u003e\u003cbr\u003epair \u0027a\u0027 runs a full circuit of the outside of the pitch\u003cbr\u003epair \u0027b\u0027 waits (rest period) \u003cbr\u003e\u003cbr\u003eWhen pair \u0027a\u0027 is back, they release pair \u0027b\u0027 who does the same\u003cbr\u003e\u003cbr\u003eRepeat for 10 minutes then change direction for 10 minutes (20 in total) \u003cbr\u003e\u003cbr\u003eEffort: Medium/Hard\u003cbr\u003ePace: target 5k pace\u003cbr\u003eSession: 8-12 x 300/400m reps\u003c/p\u003e\n\u003ch3\u003eShort Hills\u003c/h3\u003e\n\u003cp\u003eThis session takes place at Mayfield Park. The session is a steady run around an off road track, with the effort coming at the end pushing up the short hill at the end. Then running recovery to around the route until the hill again. Repeat for 25 minutes.\u003c/p\u003e\n\u003ch3\u003eTrack sessions\u003c/h3\u003e\n\u003cp\u003eOn Mondays we frequently have track training sessions at the Southampton Athletics Track. Check the club calendar for dates. No need to book, just turn up ready to go at the sports centre track. All ability levels welcome.\u003c/p\u003e\n\u003ch3\u003eOther sessions to include in your training schedule:\u003c/h3\u003e\n\u003ch3\u003eTempo runs\u003c/h3\u003e\n\u003cp\u003eTempo runs are an excellent way for runners to build speed and strength. They\u0027re runs that are done at a steady effort level, usually just a little slower than your 10K race pace. Tempo runs help you develop your anaerobic or lactate threshold, which is critical for running faster.\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"color: rgb(31, 73, 125); font-size: 24px;\"\u003e\u003cstrong\u003e\u003cspan style=\"font-size: 24px;\"\u003e\u003cspan style=\"font-size: 24px;\"\u003eLong run\u003c/span\u003e\u003c/span\u003e\u003c/strong\u003e\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003eThe long run is a staple in almost every runner\u0027s weekly training schedule. It doesn\u0027t matter if you\u0027re training for the 5K or the marathon, more than likely, you have at least one day designated as your long run day each week. However, despite the near universal application of the long run, many runners don\u0027t know how fast they should be running for optimal benefit. If you run too slow, you won\u0027t produce significant stimulus and adaptation. Run too fast and you run the risk of not being recovered for your next run. We usually advise that you can comfortably hold a conversation on a long run.\u003cbr\u003e\u003c/p\u003e\n\u003cp\u003e\u003cbr\u003e\u003c/p\u003e\n\u003cp\u003eView our club calendar\u003c/p\u003e\n\u003cp\u003e\u003ca href=\"https://www.itchenspitfiresrc.co.uk/Events/Calendar\"\u003e\u003cimg src=\"https://www.myclubhouse.co.uk/ItchenSpitfires/Client/Images/Cms/tear-of-calendar-xxl.png\" data-image=\"1\" alt=\"Club Calendar\"\u003e\u003c/a\u003e\u003c/p\u003e\n\u003cp\u003e\u003c/p\u003e","ContentConfig":{"Caption":null,"Icon":null,"IconColour":null,"CaptionColour":null,"UnderlineColour":null,"TextColour":null,"PaddingLeft":null,"PaddingTop":null,"PaddingRight":null,"PaddingBottom":null,"FontSize":null,"LineHeight":null,"BottomMargin":0,"PhoneVisible":true,"TabletVisible":true,"DesktopVisible":true},"ComponentCode":null,"ComponentData":null,"ComponentError":null,"BottomMargin":0,"ResponsiveClasses":"","Background":{"Colour":null,"ImageURL":null,"Filter":null,"IsParallax":false,"Image":""},"ImageConfig":{"ImageURL":null,"ObjectFit":"contain","ImageHeight":null,"FrameStyle":null,"BorderRadius":null,"AltText":null,"LinkURL":null,"PaddingLeft":null,"PaddingTop":null,"PaddingRight":null,"PaddingBottom":null,"BottomMargin":0,"PhoneVisible":true,"TabletVisible":true,"DesktopVisible":true}}]}],"ColumnSpacing":0,"BottomMargin":0,"TopPadding":0,"IsFullWidth":false,"IsBackgroundFullWidth":false,"Background":{"Colour":null,"ImageURL":null,"Filter":null,"IsParallax":false,"Image":""}}],"PageURL":"https://www.itchenspitfiresrc.co.uk/Cms/Spaces/PUBLIC/Training+Sessions?version=7","AllVersions":[{"ID":32,"Name":"v1 - Training Sessions - Timothy Coles - 08/12/2021 17:40"},{"ID":33,"Name":"v2 - Training Sessions - Timothy Coles - 08/12/2021 17:46"},{"ID":37,"Name":"v3 - Training Sessions - Timothy Coles - 08/12/2021 17:50"},{"ID":52,"Name":"v4 - Training Sessions - Timothy Coles - 01/01/2022 14:10"},{"ID":53,"Name":"v5 - Training Sessions - Timothy Coles - 01/01/2022 14:11"},{"ID":63,"Name":"v6 - Training Sessions - Christopher Puzey - 01/05/2022 12:55"},{"ID":64,"Name":"v7 - Training Sessions - Christopher Puzey - 01/05/2022 14:25"}],"Comments":[],"UpdatedComments":[],"Spaces":[],"IsWatching":false,"LastViewTime":null,"CanEdit":false,"CanPublish":false,"CanCopy":false,"CanComment":false,"CanReadComments":false,"CanModerateComments":false,"CanLike":false,"CanWatch":false}