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Phil’s Thurs Night Speed and Stamina Sessions Sept – Dec 2013

Category: Road Published Date Hits: 1598

 

These 6 sessions are from Julian Goater’s book and are all progressable on a number of variables. During each session each runner is training against her or himself.  The aim of the training is to help each runner to run faster longer whatever the starting standard of the athlete. Although to get best benefit from the six sessions I would encourage attendance at all sessions, by posting this time table on the website it allows runners to dip in out of specific sessions to fit in with their own training programmes. These sessions are offered as one element of training and don’t seek to replace the very necessary endurance running also offered on training nights at Neiley.

The sessions are a mixture of repeat speed sessions and repeat hill training, in reality, my main job with new runners to my sessions is to slow them down until their legs fully acclimatise to the new demands of speed and stamina my sessions impose.   Modern coaching emphasises the need to improve speed running in order to become a better endurance runner, hill running helps build stamina, which improves fitness.

SAS sessions are one element of a week’s training diet, which offer Conditioning and Strengthening on Monday nights at Neiley, an endurance run on Tuesdays, and run /race maybe the park run on the week-end.

Any questions contact me on 07740867717 or This email address is being protected from spambots. You need JavaScript enabled to view it.">This email address is being protected from spambots. You need JavaScript enabled to view it..                      

Phil Hanson September 2013.

 

 

 

 

Date

Session Description

5th September

Week one: Short recovery session

 (Neiley)  4 sets of 4 x 200 metre speed runs

12th September

Week two: Short hill session

 (Brockholes )  12 x 45 second hill runs

19th September  

Week three: Track session (Neiley)

 6 x 600 metre runs.

26th September  

Week four: Three miles -  As fast as you can. (Starting at Neiley.)

3rd  October

Week five: Long hill session (Brockholes) 6 x 90 second hill runs

10th October

Week six: pyramid session  Roughly 35 minutes of continuous running. (Honley High School )

17th October  

Week one: Short recovery session (Honley High School) 4 sets of 4 x 200 metre speed runs.

24th October

Week two: Short hill session (Brockholes)  

12 x 45 second repeat hill

31st  October

Week three: Track session (Honley High School)

 6 x 600 metre repeat speed runs.

7th November

Week four: Three miles As fast as you can (Starts at Neiley)

 14th November

Week five: Long hill session (Brockholes)

6 x 90 second hill runs.

21st November

Week six: pyramid session   (Honley high School) Roughly 35 minutes of continuous running.

28th November

Week one: Short recovery session (Honley High School) 4 sets of 4 x 200 metre speed runs.

5th December

Week two: Short hill session   (Brockholes) 

12 x 45 second repeat hill

12th December

Week three: Track session (Honley High School)

 6 x 600 metre repeat speed runs.

19th December

Week four: Three miles As fast as you can (Starts at Neiley)

26th December

No session:  Captain’s run instead in the morning

2nd January 2014

Week five: Long hill session (Brockholes)

6 x 90 second hill runs.

9th January

Week six: pyramid session   (Honley high School) Roughly 35 minutes of continuous running.

 

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