HI! Just reproducing Nick’s update in case people missed/forgot it.
Dear All,
I mentioned last week, a block of six weeks training starting Tuesday 16th October. Each session will specifically build on the previous one.
Week Two (23rd October), will be at Alderley Edge meet at Festival Hall at 7 PM …The remainder at the club unless notified.
Tuesday 16th October: Trail: Conditioning Session
This will be very much centred around a foundation for the following four weeks.
A total of 7150 metres and a mix of distances.
This will be repeated on November 20th where you will be able to review your splits compared with the first initial Conditioning Session…This will never always be a precise science (The conditions on the night…Where/if you raced at the weekend…Feeling under the weather etc!). It will however be a guide hence if you do track your splits…Keep them!
Tuesday 23rd October: Alderley Edge: Phase One
Part One: Short Hill Reps
Part Two: A mix of distance using the 1k circuit
Total 7500 metres.
While hills are accepted as an important part of training, these won’t be long hill reps but to encourage faster running. Standard cadence suggests for elite athletes 180 per minute (foot strike)…Ours may be anywhere between 160 and 180. Shorter faster hill running encourages a number of good practice areas.
Good running form
o Toe off
o Use of driving arms encouraging forward and not sideways movement
o Faster foot cadence
Tuesday 30th October-Tuesday November 13th (Phase/Two/Three/Four)
Building each week…
Subtly increased shorter reps
A subtle change in the distance of the longer reps
A marginal reduction in recovery times
Tuesday 20th November Trail: Conditioning Session (Review)
This will be a repeat of the first Conditioning Session to measure both improvements and also your own feel about your fitness levels.
Summary
Research coming out of America shows that mixing short fast reps and endurance reps develops incremental benefits in both short twitch and fast twitch muscle fibres.
We work in the world of marginal gains…Few people, unless very new to running can make large and sudden improvements. We want to aim to make small marginal improvements…a second or two here…a second or two there etc. put them all together!
Imagine a piece of elastic, stretch it too much too quickly and it snaps. What we want to aim to achieve over the six weeks are small but tangible improvements…Subtle stretches of the elastic but that all add up!
We condition the body and allow it to accept the load…We then make those subtle small additions and recondition the load, to stretch ourselves that touch more!.
Missing any part does not matter…each session works independently, but naturally attending all benefits the most.
Any questions, please ask me. Always remember, that we may not all run 15.30 for 5K etc. …But, everything is relative, and we can all improve!
Saturday Session Update
I am looking to put on another Saturday session and will update. Need to check dates etc.
Thanks all…Best regards,
Nick