Reading Joggers encourage members to give the training sessions a try. It is graded to suit all abilities and also where you can obtain some practical guidance and advice. They are for improvement but also for enjoying yourself. If you would prefer not to, then we will try to organise a suitable club run.
Hello All,
Below is the February schedule for Thursday evenings and for the two Friday sessions at Palmer Park.
Each session will last between 30 and 40 minutes plus the warm up and cool down, depending on the session.
The H I T session will only last for about 7 to 10 minutes depending on the number of sets plus warm up and cool down. The actual effort will only last for 2 min 30 secs for each set.
When we meet at the Meadway Sports Centre, we will jog down to the area to be used as a warm up and after the session back to the Meadway as a cool down.
Palmer Park warm up and cool down will be conducted on the track.
Thursday 02 February 2012
Prospect Park - Start at Bowling Green
500m - Continuous 250m Up and 250m down.
30 seconds recovery.
Aim:- Correct running uphill, maintaining the effort at the top and then correct relaxed running downhill.
Meet at the Meadway Sports Centre as normal.
Friday 03 February 2012
Palmer Park
1200m with 1st & 3rd Laps at 10K pace with the 2nd lap faster.
400m jog recovery.
Aim:- Pace judgement. Improved running form and Higher VO2 Max
Meet at Palmer Park at 18:20 - Session is 18:30 to 19:30
Fee is £1.50. Pay me (Not at reception)
Thursday 09 February 2012
Portman Road.
Flat 200m, 400m, and 800m pyramid Intervals
Short and medium intervals with 20 secs, 40 secs and 80 secs recovery
Aim:- Pace judgement and running efficiency.
Meet at the Meadway Sports Centre as normal.
Thursday 16 February 2012
Routh Lane
High Intensity Training ( H I T )
5 x (Sprint 20 secs + 10 secs rest)
1 minute rest
5 x (Sprint 20 secs + 10 secs rest)
1 minute rest
5 x (Sprint 20 secs + 10 secs rest)
1 minute rest
3 sets or 2 depending on how you get on. This is a short session but it is hard.
Aim:- To improve your aerobic and anaerobic capacity.
Meet at the Meadway Sports Centre as normal.
Thursday 23 February 2012
Prospect Park - Honey End Lane Car Park
Hill Pyramids
100m, 200m, 300, 400, 450m, 400m 300m, 200m, 100m
Jog back down hill for recovery
Meet at the Meadway Sports Centre as normal.
Aim:- Running relaxed up the hill and maintaining the effort you had before you get to the hill itself.
Friday 24 February 2012
Palmer Park
Scorpions - 500m fast and 100m faster. 200m recovery.
Aim:- To get use to a faster finish in races.
Meet at Palmer Park at 18:20 - Session is 18:30 to 19:30
Fee is £1.50. Pay me (Not at reception)
Please let me know if you have any niggles or colds etc, especially on the High Intensity Training session.
Arthur Abbott