Evening gang! Here is your insight into the week ahead at Nidd Valley….
Tuesday – club run as normal 7 pm from the Hockey club OR self led intervals planned by Darren from England Athletics (see * below)
Wednesday – Sessay Swift championship race for those who have entered.
Thursday – club run as normal 7 pm from the Hockey Club.
I don’t think I need to suggest a route for Tuesday and Thursday, but if you need some inspiration have a look on our website here:
Suggested pace groups for the club runs as usual are:
8 – 8:30 min miles
8:30 – 9 min miles
9 – 9:30 min miles
9:30 – 10 min miles
10 – 10:30 min miles
10:30 – 11:30 min miles
I don’t think there is anything planned for the weekend at the moment but as always, watch this space and facebook in case anyone is organising something.
*INTERVALS
So, our next goal race is York 10 Miles on the 17th October. Darren from EA has kindly sent us some suggested interval sessions for each Tuesday leading up to the race, and also some suggestions for Sunday long runs. The intervals are also suitable for marathon or half marathon training. I will send out the intervals each week for anyone wanting to do them. There won’t be any official coaches at the moment (we’re having a break!) so why not organise yourselves into small groups and have a go? Park Run stray or Tewit well loop would be ideal places to do them.
Here is the first session:
Warm up run very easy 1 mile
Drills such as:
Ankling – 3 x 10 seconds
High knee march – 3 x 10 seconds
High knees – 3 x 10 seconds
Straight knee running – 3 x 10 seconds
4 x 30 seconds starting slowly and building to very fast
Main set:
5 x 6 minutes at tempo pace with 1 minute easy running as the rest.
Tempo pace is about your 10 mile race pace, or a bit slower than 10km race pace. So, if you have recently raced a 10km in about 50 minutes, your 10 km pace is about 8 min per mile, and your tempo pace would probably be about 15 seconds per mile slower than that.
If you fancy a bit more of a challenge, you could run the odd intervals (1,3,5) at tempo pace, and the even intervals (1,2,4) at 10 km pace.
If you’d like a suggestion for a Sunday training run, why not try this progressive run:
10K Easy, 2K Tempo, 1K Easy, 2K Tempo.
Progression runs are a great way to get us used to pushing the pace a little when we are starting to feel fatigued.
I hope this all makes sense, Please shout up if you have any questions but not all at once!!!
See you all soon
Emma