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 [...]
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. [...]
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 [...]
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 [...]
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. [...]