WEDNESDAY NIGHTS CLUB TRAINING SCHEDULE
2024 HALSTEAD ROAD RUNNERS TRAINING SCHEDULE
Main training sessions are Wednesday evenings, 7.15pm for 7.30pm start at Courtaulds Sports Ground, Halstead, unless otherwise stated. There will also be a relaxed recovery run of about 4 miles on Monday evenings at 6:15pm from the Esso garage in Sible Hedingham and a Friday evening trail run of about 5-6miles around the Halstead area, starting from the club house at 6:15pm.
2 April 2025: Plyometrics with Hayley @ Fusion Leisure Centre in Halstead before the main run session
2 April 2025: Main Session tbc and Improvers tbc
9 April:Main Session tbc and Improvers tbc
16 April 2025: Main Session tbc and Improvers tbc
23 April: Main Session tbc and Improvers tbc
5 March 2025: Plyometrics with Hayley @ Fusion Leisure Centre in Halstead before the main run session
5 March 2025: Lampost fartlek with Ross @ Bluebridge
Speed development. Develop the Lactic and Aerobic energy systems and speed control. Focus: forward lean. WU to Bluebridge. Drills. Run anti-clockwise around Bluebridge large loop. Counting lamposts on left. Run at effort for 2 lamposts. Recover for 1. Repeat for 20 mins. CD stretches and jog back to clubhouse.
5 March: Couch 2 5k, week 9, session 1@ 7:15pm, the clubhouse, Courtaulds Sportsground
5 min brisk walk to warm up and stretches, run 30 mins, 5 min brisk walk to cool down and stretches
12 March 2025: Kenyan Hills with Perry @ Balls Chase
Uphill and Downhill deveopment. Develop hill technique and endurance. Developing Lactic energy system. Focus: Landing on forefoot. WU to hill. Drills. Threshold Hill Session – Effort Up, Effort Down at same pace followed by recovery loop. 4 x 5 mins with 2 mins rest in between sets. CD to clubhouse
12 March: Couch 2 5k, graduation @ 7:15pm, the clubhouse, Courtaulds Sportsground
Graduation recognition, 30min run
19 March 2025: Jack and Jills and Hannah @ Bluebridge
Develop hill technique and endurance. Developing Lactic and Aerobic energy systems. Focus: Positive backward drive of arms. WU to Bluebridge. Drills. Pairs of similar ability. One runs efforts uphill/recoveries downhill and one runs efforts uphill/recoveries downhill. 12 mins, 2 min standing rest, swap directions with partner for 12 mins. Stretch. CD to clubhouse.
19 March: Improvers group
TCB
26 March 2025: Track at Tabor with Tracy
Main Session tbc
26 March: Improvers group
TCB
5 February 2025: Plyometrics with Hayley @ Fusion Leisure Centre in Halstead before the main run session
5 February 2025: Continuous Relays with Perry @ Bois Hall
Aim: Speed development, develop lactic energy systems.
Session: WU to Bluebridge. Drills. In pairs of similar ability. One runs a small loop at tempo effort while the other recovers (standing rest). 2 x 12 mins. Stretch. CD to Clubhouse.
5 February: Couch 2 5k, week 5, session 1@ 7:15pm, the clubhouse, Courtaulds Sportsground
5 min brisk walk to warm up and stretches, run 5 mins, walk 3 mins, run 5 mins, walk 3 mins, run 5 mins, 5 min brisk walk to cool down and stretches
12 February 2025: Acceleration, sprint and deceleration with Hannah and Sam H @ Bluebridge
Aim: Speed development, develop lactic energy systems.
Session: WU to Bluebridge. Drills. Acceleration, sprint and deceleration along long side of Bluebridge, recovery around 3 other sides. 2 x 8 mins with (standing rest). Sprints (length depends on ability) 5 mins with walking recoveries. Stretch. CD to Clubhouse.
12 February: Couch 2 5k, week 6, session 1@ 7:15pm, the clubhouse, Courtaulds Sportsground
5 min brisk walk to warm up and stretches, run 5 mins walk 3 mins, run 8 mins, walk 3 mins, run 5 mins, brisk walk to cool down and stretches
19 February: 5k pace efforts with sprint finish with Tracy @ Willow Park
Speed development. Develop Lactic and Alactic energy systems. focus: Foot landing under centre of mass – “nose over toes”. WU. Drills. 5 x 4 min efforts at 5k pace, 2 mins active recovery. 5 x 30 sec sprints, 30 sec standing rest. CD.
19 February: Couch 2 5k, week 7, session 1@ 7:15pm, the clubhouse, Courtaulds Sportsground
5 min brisk walk to warm up and stretches, run 25 mins, 5 min brisk walk to cool down and stretches
26 February 2025: 200m efforts/Cooper Test with Perry @ Tabor Leisure Centre, Braintree
Speed development. Test aerobic capacity. Test will be redone in Spring to measure change in fitness. Review speed technical areas from past few weeks (tall posture, high hips, knee raise, shoulders, foot landing). WU – 2 laps easy & drills/strides. 200m effort/200m recovery for 10 mins. Cooper Test – 12 minutes continuous running test to establish Vo2 Max and aerobic capcity. CD – 1/2 laps easy followed by stretches.
26 February: Couch 2 5k, week 8, session 1@ 7:15pm, Tabor Leisure Centre, Braintree
5 min brisk walk to warm up and stretches, run 28 mins, 5 min brisk walk to cool down and stretches
1 January 2025
NO SESSION
8 January 2025: Plyometrics with Hayley @ Fusion Leisure Centre in Halstead before the main run session
8 January 2025: Continuous Relays with Perry @ Bois Hall
Aim: Speed development, develop lactic energy systems.
Session: WU to Bluebridge. Drills. In pairs of similar ability. One runs a small loop at tempo effort while the other recovers (standing rest). 2 x 12 mins. Stretch. CD to Clubhouse.
8 January 2025: Couch 2 5k, week 1, session 1@ 6:45p, the clubhouse, Courtaulds Sportsground
Welcome to all new c25k members and introduction to the run leaders and helpers who will be guiding and supporting you on this journey. Health and registration forms will be filled in/collected, details of the programme will be explained and then the first session will begin. Good luck everyone!
5 min brisk walk to warm up and stretches, run 60 secs, walk 90 secs, x 8, 5 min brisk walk to cool down and stretches
15 January 2025 track night @ Tabor Leisure centre, Braintree
Session tbc
15 January: Couch 2 5k, week 2, session 1@ 7:15pm, Track night Tabor Leisure centre, Braintree
5 min brisk walk to warm up and stretches, run 90 secs, walk 2 mins, x 6, 5 min brisk walk to cool down and stretches
22 January 2025
Session tbc
22 January: Couch 2 5k, week 3, session 1@ 7:15pm, the clubhouse, Courtaulds Sportsground
5 min brisk walk to warm up and stretches, run 90 secs, walk 90 secs, run 3 mins, walk 3 mins, run 90 secs, walk 90 secs, run 3 mins, 5 min brisk walk to cool down and stretches
29 January 2025
Session tbc
29 January: Couch 2 5k, week 4, session 1@ 7:15pm, the clubhouse, Courtaulds Sportsground
5 min brisk walk to warm up and stretches, run 3 mins, walk 90 secs, run 5 mins, walk 2 1/2 mins, run 3 mins, walk 90 secs, run 5 mins, 5 min brisk walk to cool down and stretches
4 December 2024: Plyometrics with Hayley @ Fusion Halstead Leisure Centre before the main run session
4 December 2024: Tempo Loops with Hannah @ Willow Park
Aim: Continuous run maintaining pace. Developing Aerobic system. Settle into a rhythm for each pace set which guides optimal speed and efficency. Aim for each lap at a pace to be the same.
Session: WU to Willow Park. Drills. 5 loops at a consistent pace. 1 minute standing rest between efforts. Faster runners may complete more loops to allow everyone to finish their set. Stretch. CD to clubhouse.
11 December 2024: Small Hills with Victoria and Emma
Aims: Uphill and Downhill development. Develop hill technique and endurance. Developing Alactic and Aerobic energy system. Increase cadence and reduce stride length.
Session:WU to Bluebridge. Drills. 10 x short hill sprints uphill, recover downhill. Large loop of Bluebridge at Tempo pace (70%-80% effort) Repeat for 20 mins. Stretch. CD to clubhouse.
18 December 2024: Seasonal Speed Session with Perry @ Bluebridge
Aims: Continuous run/sprints. Developing Aerobic and Alactic energy systems. Develop ability to run alongside others and develop race tactics. Session: WU. Drills. Part 1: Santa’s Sleigh – In groups of 5-8 of similair ability, runners run in a single file. Each time a runner finds themselves at the back, they must run an effort to the front. Once at the front, the leader runs at an easy pace. 12 mins. 2 minute rest. Part 2: Santa’s Secret Sprinter – details to be announced on the night.2 laps CD. Stretch.
25 December 2024: NO SESSION
6 November 2024: Plyometrics with Hayley @ Fusion Leisure Centre in Halstead before the main run session
6 November 2024: Paired effort circuits with Ross @ Bluebridge and Alternative Town Run session available with Caroliena
Aim: Speed development. Develop Lactic and Aerobic energy systems. Tall posture and forward lean.
Session: WU to Bluebridge. Drills. Runners complete a medium loop at a pace that they think they can run in 12 mins. Runners pair up with the person closest to them finishing. Session: 2 x 12 mins running medium loop. Pairs start running in opposite directions at an easy pace. When they meet each other, they turn around and run at Tempo effort back to the start point. 2 x 12 mins with 2 mins standing rest between sets. Stretch. CD to clubhouse.
13 November 2024: 3,2,1 progressive pace loops with Victoria and Emma @ Bluebridge
Aim: Endurance and pace development. Continuous run maintaining pace. Developing Aerobic system. Settle into a rhythm for each pace set which guides optimal speed and efficency. Aim for each lap at a pace to be the same.
Session: WU to Bluebridge. Drills. 3 long laps @ HM pace/2 medium laps @ 10k pace/1 short lap @ 5k pace. Session ends when everyone has done a set. Faster runners can cover 1 extra lap of each interval.
20 November 2024: Downhill reps with Perry @ Balls Chase:
Aim: Downhill development. Develop Alactic and Lactic enrgy systems. Improve downhill running technique – 1. increase cadence to avoid overstriding; 2. upright/slightly forward leaning posture 3. using arms for balance.
Session: WU to Balls Chase. Drills. 2 x Run down hill at effort, recover up hill. 2 mins standing rest. Stop after 20 mins. CD to clubhouse. Stretch.
27 November 2024: Track session with Guest Coach @ Tabor Track, Braintree
Session details TBC
2 October 2024: Jack and Jill Hills with Perry @ Bluebridge
Aim: Develop hill technique and endurance. Developing Lactic and Aerobic energy systems. Positive backward drive of arms.
Session: WU to Bluebridge. Drills. Pairs of similar ability. One runs efforts uphill/recoveries downhill and one runs efforts uphill/recoveries downhill. 12 mins, 2 min standing rest, swap directions with partner for 12 mins. Stretch. CD to clubhouse.
9 October 2024: Plyometrics with Hayley @ Fusion Halstead Leisure Centre before the main run session
9 October 2024: 200m Intervals with Victoria and Emma @ Bois Hall
Aim: Speed development. Use effort and recovery to develop the lactic energy system. Knee raise.
Session: Run one lap at effort, turn around and run one lap recovery back in the same direction. 2 x 12 mins with a 2 min standing rest between sets. Switch directions for effort/recovery after standing rest.
16 October 2024: Progressive Pace Sets with Perry and Ross @ Bluebridge. Earlier start due to AGM – 6:30pm Hot drinks and biscuits – 7:30pm AGM – 8pm AGM
Aim: Speed development. Develop Lactic and Aerobic energy systems. Shoulders low and relaxed.
Session: WU to Bluebridge. 3 sets of 3×3 minutes. With each 3 minute rep, the pace increases until the end of the set. Runners are free to choose their pace. Possible pace variations to consider as a guide: 1. Easy/ Goal Marathon Pace/ Tempo Pace, 2. Easy/ Tempo/ 5k Pace, 3. 1/2 marathon pace/ Tempo/ 5k Pace. When runners are thinking about their progressive paces, they need to make sure they’re able to comfortably increase every 3 minutes and do this three times over! CD to clubhouse.
23 October 2024: 5km pace efforts with sprint finish with Hannah @ Willow Park
Aim: Speed development. Develop Lactic and Alactic energy systems. Foot landing under centre of mass – “nose over toes”.
Session: WU to Willow Park.Drills. 5 x 4 min efforts at 5k pace, 2 mins active recovery. 5 x 30 sec sprints, 30 sec standing rest.Stretch. CD to clubhouse.
30 October 2024: 200m efforts/Cooper Test with Perry @ Tabor Track, Braintree
Aim: Speed development. Test aerobic capacity. Test will be redone in Spring to measure change in fitness. Review speed technical areas from past few weeks (tall posture, high hips, knee raise, shoulders, foot landing).
Session: WU – 2 laps easy & drills/strides. 200m effort/200m recovery for 10 mins. Cooper Test – 12 minutes continuous running test to establish Vo2 Max and aerobic capcity. CD – 1/2 laps easy followed by stretches.
4 September 2024: Mill Chase Fartlek with Hannah @ Mill Chase Park/Bois Hall:
Aim: Speed development. Develop Lactic energy system and speed control.
Session: 4 x interval sets – 3 laps around park: 1/2 lap recovery followed by 1/2 lap sprint. 2 min standing rest between reps. Idea is to keep all sets at a similar pace.
11 September 2024: Kenyan Hills with Perry @ Balls Chase:
Aim: Uphill and Downhill deveopment. Develop hill technique and endurance. Developing Lactic energy system.
Session: WU to hill. Drills. Threshold Hill Session – Effort Up, Effort Down at same pace followed by recovery loop. 4 x 5 mins with 2 mins rest in between sets. CD to clubhouse
18 September 2024: Lamp post fartlek with Victoria and Emma @ Bluebridge:
Aim: Speed development. Develop the Lactic and Aerobic energy systems and speed control.
Session: WU to Bluebridge. Drills. Run anti-clockwise around Bluebridge large loop. Counting lamposts on left. Run at effort for 2 lamposts. Recover for 1. Repeat for 20 mins. CD stretches and jog back to clubhouse.
25 September 2024: 5km pace track intervals with Perry @ Tabor Track, Braintree
Aim: Speed/Sprint development. Develop Lactic and Alactic energy systems. Tall posture and high hips.
Session: WU and Drills. 1 x 800m at 5k pace. 7 x 300m efforts followed by 100m walking recovery. 2 min standing rest.
5 x 300m easy effort followed by 100m sprint. CD
7 August 2024: Flying 30’s with Perry and Hannah @ Courtaulds field
Aim: Accelerating and decelerating smoothly. Developing the Alactic energy system.
Session: 2 x 12 loops. Set 8 cones around the football field. Place 3 cones across the length of the touchline. When the first one is reached, runners accelerate, when the second one is reached, runners maintain maximum velocity and when they reach the third one they decelerate. Recover for 3/4 of lap.
14 August 2024: Tempo Loops with Perry and Hannah @ Star Stile:
Aim: Continuous run maintaining pace. Developing Aerobic system.
Session: WU to Star Stile. Drills. 5 loops at a consistent pace. 1 min standing rest between reps. CD back to clubhouse.
21 August 2024: Hill Reps with Hannah and Victoria @ Langley Mill Hill:
Aim: Develop hill technique and endurance. Developing Anaerobic energy system.
Session: WU to Langley Mill Hill. Drills. 5 x uphill efforts/downhill recoveries. Level 1 – 1 minute uphill efforts. Level 2 – 1:30 minute uphill efforts. Level 3 – 2 minute uphill efforts. 4 minute standing rest. Repeat first set. CD back to clubhouse.
28 August 2024: Track night with Hannah and Victoria @ Tabor Track, Braintree:
Aim: maintain continuous pace across all sets.
Session: WU followed by pyramid session. Run for 1, 2, 3, 4, 5, 4, 3, 2, 1 mins with 90 secs recovery in-between, then CD. developing anaerobic system and speed control.
3 July 2024: Hill Reps with Victoria and Emma or alternative Town run led by Caroliena
Drills outside of clubhouse. WU to Dooley Road. 10 x sets. Run at effort uphill to top of the hill, recover downhill back to start. Run at effort uphill to half way, recover downhill back to start.
10 July 2024: Summer handicap race 5 – Lamarsh 5 miles
Meet at Lamarsh Lion. Club Colours must be worn.
17 July: Paarlauf Relay with Hannah
Pairs of similar abilty. Starting opposite sides of football field. Partner ‘A’ runs to meet partner ‘B’. ‘A’ then runs at effort while ‘B’ recovers across infield to meet ‘A’ again. Repeat. (20 Mins)
24 July 2024: Summer handicap race 4- Sible Hedingham 10k
Meet at White Lion in Sible Hedingham. Club Colours must be worn.
31 July 2024: See Saw Hills with Ross
Drills outside clubhouse. WU to the road just beyond Star Stile. 20 minutes of uphill efforts and downhill recoveries across the route. CD back to clubhouse.
5 June 2024: Progressive Hill reps at Langley Mill Hill with Hannah and Emma
WU to Langley Mill Hill. Drills. 4 x 90 second uphill efforts/easy downhill recovery, 3 mins standing rest, 4 x 60 second uphill efforts/easy downhill recovery, 3 minutes standing rest, 1 x 3 min uphill effort with last 30 seconds at a quicker pace/easy downhill recovery, CD back to clubhouse
12 June 2024: Summer handicap race 3 – Pebmarsh 10k
Meet at Kings Head at Pebmarsh. Club colours must be worn.
19 June 2024: Out & Back with Ross
Drills on field outside clubhouse. WU – Run to field the other side of Bluebridge. Set off for 20 mins on the old train track. The aim is to return to the starting point in under 20 mins. CD back to clubhouse.
26 June: Summer handicap race 4- Panfield 5k
Meet at Panfield Bell. Club colours must be worn.
1 May 2024: Flying 30s With Hannah @ Courtaulds Field: Aim: Accelerating and decelerating smoothly. Developing the Alactic energy system. Session: Set 8 cones around the football field. Place 3 cones across the length of the touchline. When the first one is reached, runners accelerate, when the second one is reached, runners maintain maximum velocity and when they reach the third one they decelerate. Recover for 3/4 of lap. Session finishes once lead runner has run 6 laps.
8 May 2024: Pebmarsh out and back, depart from Star Stile to Pebmarsh
15 May 2024: 5K handicap @ Great Tey
22 May 2024: Progressive Hill Reps with Perry @ Langley Mill Hill: Aim: Develop hill technique and endurance. Developing Anaerobic energy system. Session: WU to Langley Mill Hill. Drills. 4 x 90 second uphill efforts/easy downhill recovery, 3 mins standing rest, 4 x 60 second uphill efforts/easy downhill recovery, 3 minutes standing rest, 1 x 3 min uphill effort with last 30 seconds at a quicker pace/easy downhill recovery, CD back to clubhouse.
29 May 2024: 5 Mile Handicap @ Colne Engaine
3 April 2024: Kenyan Hills with Hannah and Emma
Aim: Develop hill technique and encurance. Developing Aerobic system.
Session: 4 x 5 min hill reps at tempo pace/2 minute standing rest between reps
1 April 2024: Tempo loops at Star stile with Perry
Aim: Continuous run maintaining pace. Developing Aerobic system.
Session: 5 loops at a consistent pace. 1 min standing rest between reps
17 April 2024: Fartlek at Mill Chase with Ross
Aim: Develop Anaerobic system and speed control.
Session: 4 x interval sets – 3 laps around park: 1/2 lap recovery followed by 1/2 lap sprint. 2 min standing rest between reps. Idea is to keep all sets at a similar pace.
24 April 2024: Braintree track night with guest coach
Session tbc
6 March 2024: Jack and Jill’s with Dan @ Bluebridge. Couch to 5 k week 9
Session: Pairs of similar ability. One runs efforts uphill/recoveries downhill and one runs efforts uphill/recoveries downhill. 12 mins, 2 min standing rest, swap directions with partner for 12 mins.
13 March 2024: 200m Intervals with Perry @ Bluebridge. Couch to 5 k Graduation recognition
Aim: Use effort and recovery to develop the lactic energy system
Session: Run one lap at effort, turn around and run one lap recovery back in the same direction. 2 x 12 mins with a 2 min standing rest between sets. Switch directions for effort/recovery after standing rest.
20 March 2024: Main session 3,2,1 with Ross @ Bluebridge. Life after Couch to 5 k – improvers session
Aims: Continuous run maintaining pace. Developing Aerobic system.
Session: 3 long laps @ HM pace/2 medium laps @ 10k pace/1 short lap @ 5k pace. Session ends when everyone has done a set. Faster runners can cover 1 extra lap of each interval.
Adapted for improvers with shorter reps and all reps are done on the short loop with a walking recovery between efforts
27 March 2024: Main session 5k pace track intervals with Victoria and Emma @ Tabor Track, Braintree. Life after Couch to 5 k – improvers session
Aim: Developing aerobic and anerobic systems.
Session: 1 x 800m at 5k pace. 7 x 300m efforts followed by 100m walking recovery. 2 min standing rest.
5 x 300m easy effort followed by 100m sprint
Adapted for improvers with reduced number of reps per set
7 February 2024: Short Hill loops with Ross @ Bluebridge. Couch to 5 k week 5
Session: 10 Short hill sprints with downhill recoveries follwed by a full loop of bluebridge at 70-80% effort (threshold pace) (x3)
14 February 2024: 5k efforts with sprint finish with Perry @ Willow Park. Couch to 5 k week 6
Session: 5 x 4 min efforts at 5k pace, 2 mins active recovery. 5 x 30 sec sprints, 30 sec standing rest
21 February 2024: Parloff Relay with Victoria and Emma @ Cluebridge. Couch to 5 k week 7
Session: Using the medium loop of Bluebridge. Pairs of similar abilty. Starting opposite sides of loop. Partner ‘A’ runs to meet partner ‘B’. ‘A’ then runs at effort while ‘B’ recovers across infield to meet ‘A’ again. Repeat. (20 Mins)
28 February 2024: Pyramids with Perry @ Tabor Track, Braintree. Couch to 5 k week 8
Session: 1 minute / 90s recovery, 2 minutes / 90s recovery, 3 minutes / 90s recovery, 4 minutes / 90s recovery, 5 minutes / 90s recovery
4 minutes / 90s recovery, 3 minutes / 90s recovery, 2 minutes / 90s recovery 1 minute / 90s recovery
3 January 2024: Club Training session – with Victoria and Emma
10 January 2024: Continuous Relays with Ross @ Bluebridge. Couch to 5 k starts with Darren
Session: Pairs of similar abilty. One runs a short loop at effort while the other recovers. Swap and repeat (x10)
17 January 2024: Kenyan Hills with Perry @ Balls Chase. Couch to 5 k week 2
Session: Threshold Hill Session – Effort Up, Recovery Down at same pace followed by recovery loop. Repeat for 25 mins.
24 January 2024: Yasso 800’s with Dan @ Bluebridge. Couch to 5 k week 3
Session: Endurance Session – 800m (large loop) Efforts with 400m (small loop) Recoveries (x8)
31 January 2024: Snell repeats with Hannah @ Tabor Track, Braintree. Couch to 5 k week 4
Session: Run clockwise, alternating 400m/200m at 5k pace with 200m recoveries for 10 mins. 3 min recovery. Repeat. (23 mins)