SUNDAY 24 MARCH • 9am run • 10.30am breakfast The Halstead Road Runners Clacton promenade run will be an out and back starting at 9am from the Toby Carvery, Clacton-on-Sea, CO15 1NW, with the option of breakfast at 10.30am. The distance you run is open, if you wish to run longer you can start earlier. Message Perry James if [...]
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.
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)
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
Flying 30's with Perry and Hannah 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.
Tempo Loops with Perry and Hannah WU to Star Stile. Drills. 5 loops at a consistent pace. 1 min standing rest between reps. CD back to clubhouse.
Hill Reps with Hannah and Victoria 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.
Fartlek with Victoria and Hannah Drills on field around clubhouse. WU - 2 laps of Coultards Field. Run route around Cangle. Cones set out along course roughly every 200m. When runner reaches one colour, they run at a tempo pace. When they reach another colour, run a recovery pace.CD lap around Coultards field.
Out & Back with Perry Drills on field outside clubhouse. WU - Run 2 laps of Courtaulds field. Run route down Mallows Field and keep straight. Runners should continue down Parsonage Street, Tidings Hill, Leeches Lane, turn left towards Greenstead Green Set off for 20 mins. The aim is to return to the starting point in under 20 mins. CD [...]
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 [...]
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 [...]
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