CLUB TRAINING PLANS - TUES 23rd and THUR 25th JANUARY


TUESDAY 23rd JANUARY

JANET'S GROUP

MEET AT ASHCOMBE AT 7:00pm

Janet's group (the slower group) meet at the Ashcombe on Tuesday at 7pm to do a 4 to 5 mile run around town. Leaders and routes vary.

DAVID PHILLIPS' TUESDAY GROUP

MEET AT ASHCOMBE AT 7:00pm

This week David's Tuesday group will be led by KEVIN IRVINE - don't forget the head torches

HOWARD'S GROUP

MEET AT ASHCOMBE AT 7:00pm

Dear All,

Well Done! once again to all those who took part in last Tuesdays session. This Tuesday we will as always meet at Ashcombe School for 7pm from where we will jog round the corner to ParkWay. Here we will do a short session before moving on about 100 metres to Curtis Road. (The one with Champions wood yard) for the remainder of the evening training. The session is open to all abilities. We will be back at Ashcombe School for 8pm.

The Session this week.

AT PARKWAY.

  1. Dynamic stretching.

  2. Ply metrics – ‘Bulldogs’ One person starts in the middle and everyone has to get from one side along the road to another point. Depending on the instruction everyone including the person trying to tag people will be hopping on one leg, skipping or bunny hoping. If tagged you join in middle until all are caught.

2. (12 minutes.) Small Kenyan Hills Session to warm up. - For those not familiar with Parkway, it goes round in a loop of about 250 metres. Along one side going round anti clockwise is a steady little hill. Everyone will start off together at a steady speed that you will be able to maintain for 12 minutes. For the first 5 minutes of this session keep to a constant pace as you warm up. You will be told when the first 5 minutes have elapsed, after which time for the next 7 minutes, each time you come round to the bottom of the incline you will be looking to increase your pace up and over the brow of the hill. These are not sprints, as you need to keep your effort going for the full 12 minutes.

Easy jog down to Curtis Road.

AT CURTIS ROAD.

3. From start point, run down Curtis Road as far as you can in 1 minute. (You will be called to STOP on the minute.) Make a mental note of the point. You will then have 1 minute’s recovery. You then turn round to try to get back from that point you stopped, to the start within a minute.

4. The next set is the same principle, but this time you run out from the start down Curtis Road for 45 seconds. STOP. Have 45 seconds recovery. You then have 45 seconds to get back to the start.

5. The 3rd set is from the start for 30 seconds, 30 seconds recovery, then 30 seconds to get back to the start.

6. The 4th and final set is 15 seconds out from the start. 15 seconds rest. Then 15 seconds to get back to the start.

Race Finishing Tactics - Pair up with partner similar speed to you. Using bamboo cane provided, the pair set off, jogging one behind the other, holding the ends of the cane. For the first set, the person at the back decides when to start the sprint to the finish line. As soon as the person at the back decides that they are in the best position for them to beat their opponent they let go of the cane. On feeling the cane has been let go, that is the indication for the person at the front to also sprint to try to hold their lead. This is repeated changing over positions. Set 2 - Change Partners. Repeat.

Cool Down - Easy jog back to Ashcombe School for 8pm

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THURSDAY 25th JANUARY

FRAN'S GROUP

MEET AT St MARTINS SCHOOL AT 7:00pm

For Sports Hall athletes and any other DMVAC Under 13 & Under 15 athletes

Training session (for the January sports hall competition) from 7pm until 8:30 at St Martin's School

NB - Competition : Sunday 28th January at GUILDFORD SPECTRUM.

BRIAN'S GROUP

MEET AT PIXHAM AT 7:00pm

For a warm up jog to the old library - Those going direct to the library from home warm up ready for when we arrive to start the session. - Everyone welcome.

DAVID PHILLIPS' THURSDAY GROUP

MEET AT PIXHAM AT 7:00pm

This week David's Thursday group will be led by JOHN JELLY

NICK'S GROUP MEET AT PIXHAM AT 7:00pm

  • Warm up run to Rose Hill

  • Drills & main session

  • Warm down run back to Pixham

All abilities welcome.

#howard #fran #janet #phillips #brian #nick #training