Training Sessions during the Covid-19 Pandemic

Since the start of June 2020 we are allowed to exercise in groups of maximal 6 people. This has given us the chance to organise training sessions for up to 5 members and a coach. To control this we have created a booking system that keeps count of the subscribers to each session. The sessions will become available for booking one week at a time to avoid ‘block-booking’.

Note that the coaches for the below sessions can change subject to availability.

Date Beginner 1 Beginner 2 Mixed ability 1 Mixed ability 2 Mixed ability 3 Advanced Wellbeing
12 August 7.00pm
Scaur Bank
Ian Legg
Parlauf
7.00pm
Wilderness car park
Gary Othink
Waterworks
7.15pm
WSA car park
Peter Callaghan
400m efforts
7.00pm
WSA car park
David Yeomans
200m efforts
7.00pm
Old Station car park
Andrea Normington
Railway Pyramid
7.15pm
Old Station car park
Paul Windle
Raby Park hills
19 August 7.00pm
WSA car park
Emma Coster
400m efforts
7.00pm
Wilderness car park
David Yeomans
Waterworks
7.15pm
WSA car park
Ian Legg
Pure Speed / Power
7.00pm
Scaur Bank
Gary Othick
200m efforts
7.15pm
Old Station car park
Andrea Normington
Raby Park hills
7.00pm
Old Station car park
Richard Davey
Oregon
6.45pm
WSA car park
Chris Smedley-Nugent
5k walk-run
26 August 7.00pm
WSA Car Park
Peter Callaghan
Oregon
7.00pm
Wilderness car park
Gary Othink
Waterworks
7.15pm
Station Car Park
Ian Legg
Railway 8 by 3 mins
7.15pm
WSA car park
David Yeomans
Pure Speed
7.00pm
Old Station car park
Emma Coster
Railway Pyramid
7.15pm
Scaur Bank
Paul Windle
Parlauf
2 September 7.15pm
Station Car Park
Peter Callaghan
Railway Pyramid
7.00pm
Wilderness car park
Gary Othick
Waterworks
7.00pm
WSA car park
Paul Windle
Oregon
7.00pm
Scaur Bank
Andrea Normington
400m efforts
7.00pm
Old Station car park
David Yeomans
Raby Park hills
7.15pm
WSA car park
Richard Davey
Pure speed
6.45pm
WSA car park
Chris Smedley-Nugent
5k walk-run

Session descriptions

Parlauf Session – Paarlauf is a special form of a continuous relay involving two people per team. It’s an interesting way of performing a standard interval session.
Hill Session – Running up hills builds strength and power in your legs, which, as well as helping you bound up hills like a mountain goat, will transfer into faster speeds on the flat, too.
650m Efforts – This run should feel like a “hard, but controlled effort”. You should be able to continue your tempo pace for 30-45 minutes. Use your breathing rhythm to monitor your effort.
Oregon Session – This session gets its name from the University of Oregon in the USA where it was first invented. It involves fast running interspersed with circuit type activities like press ups, sit ups and squat thrusts.
6 by 1 Lap Efforts – Your reps need to be run at speeds that are faster than race pace. You will run them over a short(ish) distance, have a rest (interval) and then go again. You will do this several times over. By getting your body used to running at this faster pace, your race pace will feel easy when the gun goes off and so you will be able to increase the pace as the race goes on or even start more quickly.
500m or 750m Efforts – A tempo run should feel like a “hard, but controlled effort”. You should be able to continue your tempo pace for 30-45 minutes. Use your breathing rhythm to monitor your effort.
1 Mile Efforts – A longer than normal  warm-up, then 4 x 1 mile at a pace which is faster than your 10K pace, with a three-minute recovery jog between each rep. Finish with a long slow jog.
Interval Session–  An interval running plan alternates between periods of intense, fast paces followed by less intense recovery periods. You push yourself close to your peak heart rate during a brief sprint, then allow it to fall back down as you slow to a jog.
Pyramid Session – The main benefit of pyramid sessions is that they allow the runner to ease into a certain pace/intensity by beginning with shorter reps. It is also psychologically pleasing to know that once the longest rep has been done (and by which time tiredness is setting in) each of the following reps will be shorter.
200-by-400 meter Interval – A classic workout is 12 x 400 at “L” pace, with 200m recovery. Don’t be intimidated by the number of repeats and don’t blast out too fast in the first few, only to fade later on.
Hill Pyramid Session – The main benefit of pyramid sessions is that they allow the runner to ease into a certain pace/intensity by beginning with shorter reps. It is also psychologically pleasing to know that once the longest rep has been done (and by which time tiredness is setting in) each of the following reps will be shorter.
Fartlek – A moderate to hard session that mixes intervals of varied pace and duration, usually mid run. The difference between this and an interval session is that intervals are usually consistent in their time or distance and don’t vary. Also Fartlek is usually a continuous effort with interval periods mixed in, where intervals have periods of complete rest or significant reduction in effort.
10 Little Indians – This involves 2-3 groups. Each group runs at a steady pace and every 10 seconds the Whistle will blow and the person at the back of the group has to run to the front of the group. We will aim to do 3 sets of 10 minute efforts with a 3 minute break between each effort