Coaching & Training

This is a training outline that could be used by the average club runner who likes to compete regularly but does not have a lot of time to spare because of work or family commitments.
          Week 1
          Monday Rest
          Tuesday 6k tempo run at half Marathon pace
          Wednesday 8k easy run
          Thursday 10 x200 at 3k pace with 1 min recovery between efforts
          Friday Rest
          Saturday Club run or 10k to 15k long run
          Sunday 6K Easy Run

004 (2)
            Week 2
           Monday Rest
          Tuesday 4x 1000 at 5k race pace with 3 min recovery between efforts
          Wednesday 8k easy run
          Thursday 7k tempo run at half Marathon pace

           Friday Rest
          Saturday Club run or 12 to 15 k long run
          Sunday Rest or Cross train eg Swim ,Cycle, or Aqua Jog

023 (2)
           Week 3
          Monday Rest
          Tuesday 8k easy run
          Wednesday 6x 400 at 3k pace with 1 min recovery between efforts
          Thursday 8k easy run
          Friday Rest
          Saturday Club Run or 3 x 1600 at 10 k race pace with 4 min recovery
          Sunday Rest or Cross Train as for week 2
           Notes
This programme presumes you have a reasonable level of fitness, that is you can manage at least 1 hour of sustained running. The interval workouts do not need to be run on a track. A football field, park, or road is perfectly okay. The distances do not have to be exact but rather the type of running you are doing that is important. Where a tempo run is programmed you run for the length of time prescribed, at a speed you could probably sustain for a half marathon. The training is on a 3 week rotational cycle, start at Week 1 move on to Week 2 then Week 3  then back to Week 1 and so on. This programme could be used all year round


Hope to see you out there competing for Caversham and having lots of fun as well.
Dave Stinson Club Coach.