Training Sessions

Senior training sessions are on a Tuesday and Thursday night from 7-8pm. On a Tuesday, the seniors split in to four groups that usually meet at the Wentworth for a 7pm start. There are four groups going from slow (Group 4) to fast (Group 1) and can include track sessions, hills, away runs and tempo runs. Please check the links on the right for the training sessions.

Thursday sessions are open to all seniors (not just speedy track runners!) and complement Tuesday Group Runs and training. Over the last year, the focus has been on developing speed for all distances with particular attention to good running form.

A typical Thursday is track based (but we do go off track from time to time). The session follows this structure:

  • warm up run to raise the heart rate and warm the muscles
  • mobility with hurdle walk throughs
  • activation with mini-bands and low-key strength exercises
  • running form drills (rewiring the system)
  • build up ‘strides’ to prime the body ready for the main set
  • main set with questions and answers
  • cool down – stretch and roll – refuel and rest*

*Sorry forgot that there’s no club house with all your training needs provided.

A typical main set could be:

  • 2 sets of (2 x 200m with 100m roll on jog between) and 400m walk/jog between sets
  • the 200s are run by feel with variations in pace (ON – Quicker – Slower – ON)
  • ON pace could be your current Park Run pace (there’s no excuse for not having a Park Run time)
  • The aim behind the session is to get a feel for changing pace during a race and at the same time recruiting all of your intermediate muscle fibres and 80% of your fast-twitch fibres
  • the result a faster 5k time.

You are welcome to join any group for training, in fact many members swap from one group to another depending on the session planned that evening, or how fit they are feeling.

Check the link on the right for the training sessions for the four groups.

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