Club Training

Wednesday Night Training - Group Option 1

  Coach Session Location Session Description
01/02/2012 Rod 12 x 200m, 30 second rest Brunel Fast efforts with only a short recovery
08/02/2012 Watsa 100, 150, 200, 300, 400 Pyramid Tuckers Maltings A quality session with the emphasis on style and cadence
15/02/2012  Clare 14x300m, i min recovery Knowles Hill 300m efforts with 1 min recovery then back to the start
22/02/2012 Lance / Watsa /Stew  Bleep Test  Coombeshead Test your fitness with this shuttle run session
29/02/2012 Rod 14x400m self timed  Brunel 400m hard, turn, jog back then go again 
07/03/2012        
14/03/2012        
21/03/2013        
28/03/2012 Rod  30, 40, 50m shuttle runs x 8 Pottery Road  8 sets of shuttles, lots of turning and change of pace 
04/04/2012        
11/04/2012 Tarquin 10 x 70 second efforts Hospital Road steady, consistent efforts with 90 seconds recovery
18/04/2012        
25/04/2012        
         

Wednesday Night Training - Group Option 2

  Coach Session Location Session Description
01/02/2012 Clare Rolling pyramid Tuckers Maltings 1-2-1-2-1 laps
08/02/2012 Rod 6 x 1k loops Brunel Loops of the estate in alternate directions at approx 10k pace
15/02/2012 Ewan  The Mountain  Powderham Road Increasingly long hill efforts at a steady pace 
22/02/2012        
29/02/2012 Fizz  5, 10, 15 mins  Top of Powderham  5 mins to 15 mins at 10km pace 
07/03/2012 Rod 45 min 3 hills challenge  Churchills Take on the challenge, hill efforts up and down
14/03/2012 Watsa  Endurance session, short efforts & short recoveries  Pottery Road  30 mins trying to increase your lactic threshold
21/03/2012        
28/03/2012        
04/04/2012 Rod 800m loops x 8 Jetty Marsh  8 loops alternating clockwise and anti-clockwise, 90 sec recovery 
11/04/2012 Tarquin  10x70 sec efforts Hospital Road 90 second recovery 
18/04/2012 Tarquin Town Centre Relays Town Centre Fun session - in teams of 3
25/04/2012        
         

Wednesday Night Training - Group Option 3

  Coach Session Location Session Description
01/02/2012 Lance Lamp post hill efforts Churchills Fun hill session using three lamp posts x 8
08/02/2012 Fizz 2x10 minutes around the loop Powderham This 'Lite' introduction to hills back by popular demand
15/02/2012 Rod 2, 3.5, 5, 3.5, 2 min pyramid  Pottery Road Flat efforts incrase time then back down. 1 min recovery between efforts 
22/02/2012 Fizz  Lamppost efforts in pairs Hospital Road 1, 2, 3 lampposts in pairs, 10 mins each set 
29/02/2012 Wavell  Social Run  Route up to coach  A relaxed social run of 5 - 6 miles 
07/03/2012 Ewan  Speed on a gentle slope  Bradley Valley  6x hill efforts with a jog recovery 
14/03/2012 Rod 5 x 1k loops  Brunel  Run to Brunel and 5 loops at 10k pace or better 
21/03/2012        
28/03/2012        
04/04/2012 Watsa  Downhill running   An easy session working on technique 
11/04/2012 Rod  Hilly Loops x 6 Highweek Work hard uphill and recover on the downhill sections 
18/04/2012        
25/04/2012        
         

Wednesday Night Training - Improvers Group

  Coach Session    
01/02/2012 Buzz 3-5 Miles   Route up to leader
08/02/2012 Ewan / Buzz 3-5 Miles   Route up to leader
15/02/2012 Buzz 3-5 Miles   Route up to leader
22/02/2012 Buzz 3-5 Miles   Route up to leader
29/02/2012 Buzz 3-5 Miles   Route up to leader
07/03/2012 Buzz 3-5 Miles   Route up to leader
14/03/2012 Buzz 3-5 Miles   Route up to leader
21/03/2012 Rod / Buzz 3-5 Miles   Route up to leader
28/03/2012 Buzz 3-5 Miles   Route up to leader
04/04/2012 Buzz 3-5 Miles   Route up to leader
11/04/2012 Buzz 3-5 Miles   Route up to leader
18/04/2012 Buzz 3-5 Miles   Route up to leader
25/04/2012 Tarquin / Buzz 3-5 Miles   Route up to leader
         

Wednesday Night Training - 'Ben Ten' 10 Mile Group

  Coach Session    Route
01/02/2012 Chair Approx 10 mile run No off-road Sandygate Loop
08/02/2012 Ben Approx 10 mile run Possibly some off-road   Route up to leader
15/02/2012 Ben Approx 10 mile Run Possibly some off-road   Route up to leader 
22/02/2012 Ben Approx 10 mile Run Possibly some off-road   Route up to leader 
29/02/2012 Ben Approx 10 mile Run Possibly some off-road   Route up to leader 
07/03/2012 Ben Approx 10 mile Run Possibly some off-road   Route up to leader 
14/03/2012 Ben Approx 10 mile Run Possibly some off-road   Route up to leader 
21/03/2012 Ben Approx 10 mile Run Possibly some off-road   Route up to leader 
28/03/2012 Ben Approx 10 mile Run Possibly some off-road   Route up to leader 
04/04/2012 Ben Approx 10 mile Run Possibly some off-road   Route up to leader 
11/04/2012 Ben Approx 10 mile Run Possibly some off-road   Route up to leader 
18/04/2012 Ben Approx 10 mile Run Possibly some off-road   Route up to leader 
25/04/2012 Ben Approx 10 mile Run Possibly some off-road   Route up to leader 
          

  Monday Night Training (7 to 8 miles)

30/01/2012 Approx 8 mile Run Route up to Coach Mark Hamling
06/02/2012 Approx 8 mile Run Route up to Coach Boonie
13/02/2012 Approx 8 mile Run Route up to Coach Dennis 
20/02/2012 Approx 8 mile Run Route up to Coach Noel 
27/02/2012 Approx 8 mile Run Route up to Coach Bruce 
05/03/2012 Approx 8 mile Run Route up to Coach Wavell 
12/03/2012

Approx 8 mile Run Route up to Coach

 Mark Hamling
19/03/2012 Approx 8 mile Run Route up to Coach Boonie 
26/03/2012 Approx 8 mile Run Route up to Coach Dennis
02/04/2012 Approx 8 mile Run Route up to Coach Noel  
09/04/2012 Approx 8 mile Run Route up to Coach Bruce 
16/04/2012 Approx 8 mile Run Route up to Coach Wavell
23/04/2012 Approx 8 mile Run Route up to Coach Mark Hamling 
30/04/2012 Approx 8 mile Run Route up to Coach Boonie 
     

Monday Night Recovery & Intermediate Group

30/01/2012 Approx 5-6 mile Run Route up to Coach Wilf Taylor
06/02/2012 Approx 5-6 mile Run around Ogwell Jan
13/02/2012 Approx 5-6 mile Run Route up to Coach Eleanor 
20/02/2012 Approx 5-6 mile Run Route up to Coach  
27/02/2012 Approx 5-6 mile Run Route up to Coach  
05/03/2012 Approx 5-6 mile Run Route up to Coach  
12/03/2012 Approx 5-6 mile Run Route up to Coach  
19/03/2012 Approx 5-6 mile Run Route up to Coach  
26/03/2012 Approx 5-6 mile Run Route up to Coach  
02/04/2012 Approx 5-6 mile Run Route up to Coach Tarquin
09/04/2012 Approx 5-6 mile Run Route up to Coach  
16/04/2012 Approx 5-6 mile Run Route up to Coach Tarquin
23/04/2012 Approx 5-6 mile Run Route up to Coach  
30/04/2012 Approx 5-6 mile Run Route up to Coach   
     

Monday Night Training - Beginners Group

30/01/2012 Run/Walk. Route up to coach Rod
06/02/2012

Run/Walk. Route up to coach

 Rod
13/02/2012 Run/Walk. Route up to coach  
20/02/2012 Run/Walk. Route up to coach  
27/02/2012 Run/Walk. Route up to coach  
05/03/2012 Run/Walk. Route up to coach  
12/03/2012 Run/Walk. Route up to coach  
19/03/2012 Run/Walk. Route up to coach  
26/03/2012 Run/Walk. Route up to coach  
02/04/2012 Run/Walk. Route up to coach  
09/04/2012 Run/Walk. Route up to coach  
16/04/2012 Run/Walk. Route up to coach  
23/04/2012 Run/Walk. Route up to coach  
30/04/2012 Run/Walk. Route up to coach   
     

Monday Night Training - Ten Mile Group

30/01/2012 10 miles at steady pace. Route up to coach Simon
06/02/2012 10 miles at steady pace - Aller Brake, Haccombe, Netherton, Buckland Tarquin
13/02/2012 10 miles at steady pace. Route up to coach Simon
20/02/2012 10 miles at steady pace. Route up to coach

Tarquin
27/02/2012 10 miles at steady pace. Route up to coach Tarquin
05/03/2012 10 miles at steady pace. Route up to coach Bruce
12/03/2012 10 miles at steady pace. Route up to coach Dennis
19/03/2012 10 miles at steady pace. Route up to coach Tarquin
26/03/2012 10 miles at steady pace. Route up to coach Tarquin
02/04/2012 10 miles at steady pace. Route up to coach Emma & Simon
09/04/2012 10 miles at steady pace. Route up to coach tbc
16/04/2012 10 miles at steady pace. Route up to coach tbc
23/04/2012 10 miles at steady pace. Route up to coach tbc
30/04/2012 10 miles at steady pace. Route up to coach Tarquin