So that members have a better idea of the what to expect from the upcoming training sessions on Tuesday and Thursday nights we have drawn up a five month outline programme. The aim of this training schedule is to see runners through the London Marathon, Hampshire Road League and the Cross Country season. The programme should provide a progressive mix that will help everyone from the casual charity runner, PB chasers to trophy hunters. As we are a small club with a wide range of abilities and experience it is difficult to produce a ‘one fits all’ training programme. This said by varying the number of repetitions (reps), shortening or extending rest times (intervals) and mixing tempo and Fartlek sessions you should be able to find a level that fits your goals and suits your current fitness level.
How to Use The Programme You will need to know your current fitness level and ability so that you can pick the level that you want to undertake. If you are flying along you will want to use Level 3 but you may be coming back to running from injury, or just starting out with the aim of completing a 10k, so you would pick Level 1. The levels are not about how good you are but where you are in your current state of running fitness. For example, you may have just completed a running goal and need a period of rest and recovery so Level 1 sessions might be best for a week or two. Our head coach David can help you with this evaluation at any stage. Please note that Tuesday and Thursday training sessions should be the corner stone of your training programme, add in long weekend runs and you are well on your way to a good training base for most running events.
Winter Training Areas In the winter we meet at the Alton Sports Centre at 18:45, the aim is to start a dynamic warm-up session by 19:00. Our Tuesday winter training starts or takes place at takes place at a number of areas around town these are:
Thursday night sessions set off from the Alton Sports Centre at 19:00 and are normally longer runs of between 6 and 10 miles (The distances are dependant on you, there are shortcuts on all of the routes). Typically these runs are at a steady-state pace (1 to 1:30 below your 10k race pace) with Tempo paced sections interspersed throughout or the whole session run as a Fartlek.