Author: TBH Head Coach, Yamuna Thiru
Well done to everyone for putting the time and effort into the club sessions over the summer months. I hope you enjoyed them and reaped the benefits in whatever way you tested your running skills. I was delighted to see so many PBs across the groups, particularly in the 5k.
As of September, the training sessions are geared towards the club championship, the 10-mile Brampton to Carlisle Road race on the 16th of November.
It’s a great event, officially the oldest 10-mile road race in the UK, and a reasonably flat course gives it PB potential. There’s a club social to follow, so if you haven’t already entered, get to it!
Training towards the B2C 10 mile road race
How will the sessions change?
We’re focusing a bit more on the endurance aspect. The intervals will be longer and run in the main at 10K to 10 mile pace.
Longer efforts mean longer recoveries?
Not necessarily, we’re running longer distances but at a slower pace (compared to 5K), so the recoveries don’t need to be longer. We’re training our bodies to maintain the intensity for a longer time/distance. You should aim to run each of the intervals at a similar pace. Overcook it in the first one and you’ll struggle for the rest of the session. We’ve all done it and vowed never to do it again.
Tempo runs and progression runs are another way of building endurance. These may look daunting on paper but don’t be put off; they are so beneficial. Continuous runs are much easier in a group. Trust your group’s leaders to keep you right.
Hills will appear every 4-6 weeks, building leg strength and mental resilience.
The monthly moving-up sessions will still be there- an opportunity for some shorter, faster work. This will come in handy as you pick up the pace for the final 400m on race day.
How should you structure your training for a 10-mile race?
It depends on where you are in your running journey and how much time you have for training and recovery. Consistency is key, whatever that means for you.
If there’s one thing you should include in your build-up to the race, it’s a weekly easy long run. Why not join in with the crew at the Cycle Hub (every Sunday, start at 9am). It’s all about running at a conversational pace and building up your aerobic base.
So, as we move into Autumn, keep up the hard work and enjoy the training.
Shout out to the leaders who play a key role in delivering the sessions.
If you can’t make the B2C race, the training will work well for 10k and HM too.
I’m looking forward to seeing what we can achieve come November!
Happy to answer any questions via the link below or email me coach@tynebridgeharriers.com
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