Author: Yamuna Thiru
Welcome to your new running column!
In this first edition, I’m going to share information about the different types of club sessions that we’ll be doing from now until spring; how and why we do them. If you understand the why, you are more likely to commit to the sessions and stick to the training plan.
I’d also like to share some of the top tips I’ve gathered over the years and respond to some of your running and training questions.
Here goes:
As we move into autumn, the sessions are geared towards the longer distance events, in particular 10k and 10 miles. There are five different types of sessions that will help you achieve your goals for these distances. You can also use this training to build towards a half marathon. The club championship race is the Town Memorial 10K on 10th November, and these sessions will set you up well for this race. The Brampton to Carlisle 10 miler is usually a week or 2 later and would also be a good target.
1. Interval sessions – the efforts or repetitions are run at 10k pace with recoveries that might not feel particularly generous. Therefore pacing is key and you should aim to run the reps at a consistent pace. Start off too fast and you’ll struggle to hold the pace! As you become stronger and fitter, these sessions will give a good idea of your target 10k race pace.
2. Tempo runs – these sessions are run slower than your 10K pace. It’s all about maintaining a steady pace and your body learning to manage the buildup of lactate. The pace should be one that you could hold for 60 minutes. You should be able to talk but only a few words at a time. If you can chat to your friends during the session, you’re not going fast enough. So not only will you be annoying others in the group, but you also won’t be getting the benefit of the tempo run. That’s on you.
Tip for tempo runs: if you’re training for a half marathon, tempo runs are an excellent way of building your physical and mental endurance.
3. Hill sessions – they make a regular appearance as they are excellent for addressing all components of your running fitness: strength, speed, endurance, agility, balance, and coordination. Plus, they’ll make your cross country (XC) races feel much more enjoyable.
4. Moving up sessions – this is an opportunity for you to move up a subgroup or group. The intervals are shorter, so people don’t get spread out so much and regrouping is easy. If a few of you move up together it can help ease any doubts you might have. Still unsure about it? Just ask your leader and they’ll guide you!
5. Saturday track sessions – these sessions are excellent interval training based on distance rather than time. Davy Anderson and Kenny Chambers will look after you and keep you right. Plus, I hear coffee & cakes together at the end is sometimes on the cards. Obviously, that should not be your main motivation.
Q&A
1. Why do we do drills? For leaders to demonstrate their lack of coordination for added comedy value?
- Drills are an exaggeration of running mechanics. Good running mechanics means greater efficiency and less likelihood of injury.
- We practise the drills so that good running mechanics become the norm.
- Chari Hawkins is an American heptathlete who posts excellent clips regarding the how and why of drills; definitely worth a look.
2. How many sessions should I do per week?
It depends on your baseline level of fitness and how new you are to running.
If you’re new to interval training:
- Try one session per week for 4-6 weeks and then add in the second.
- Build up your aerobic base by using the other running opportunities for slow easy miles and run at conversational pace.
- Build up your weekly mileage, but be careful, you should not increase it by more than 10% per week.
If you’re a seasoned runner:
2-3 sessions per week where the third session could be a tempo run/track/XC fixture.
Also, remember that everyone should have an easier week from time to time – e.g. no interval training / reduced volume of intervals. This is to give your body time to recover and adapt to the training load of the previous weeks.
3. Are there any other non-running activities that can help your running fitness?
Agility, balance and coordination (ABC) are the fundamentals of all activities, running included.
You can improve your ABCs with for example:
- Gym – e.g. single leg work for strength and balance
- Pilates for posture, core strength and flexibility.
Top tips for great running
1. Come to each session with a goal. It might be as simple as:
- ‘Focus on upright posture’- a technical goal
- ‘Run the reps at consistent pace’- a fitness goal
2. At the end of the session- identify three positives and one thing you would do differently next time. Then move on.
3. Don’t forget to thank your group leader before you head off home!
4. If you’re reading this and feeling frustrated because you’re injured, focus on what you can do rather than what you can’t. Continue to work on the ABCs of running and comeback stronger and fitter.
I think that’s enough to read and digest.
Happy to take running-related questions via my email: coach@tynebridgeharriers.com.
Yam
No responses yet