Training Guides

Resident coach John Clemens has put together a few tips for you to help strengthen your body and improve your running in general.


Running Sessions

Our Tuesday night group runs a selection of these speed sessions – feel free to come along to join them or perhaps adopt this plan to help shape your own running.

Venue Session Comments
Airdale Road 3 x 100 strides
12 x Full Hill
Jog recovery
Gather up after 4 and 8
Walton Industrial Estate (Opal Way) 4 x 1 mile 3mins recovery last effort chasing start Warm up and cool down laps
Meaford Road 4 x 100 strides
4 x 500 1 minute recovery
2 x 1000m 2min recovery
4 x 500 1 minute recovery
Airdale Road 4 x 100 strides
5 x half hill jog recovery
5 x full hill jog recovery
5 x half hill jog recovery
Gather up after 4 and 8
Meaford Road 4 x 100 strides
12 x 400 100 jog recovery

April 2017

Date & Venue Session Comments
04/04/17 – 6.30pm – Walton Industrial Estate Warm up inc. strides
4x 1 mile
3 min recovery
Last effort chasing start. Newcastle 10k on Sunday
11/04/17 – 6.30pm – Meaford Road Warm Up
Strides
2 x 500 metres, 1 min recovery
4 x 1000m, 2 mins recovery
2 x 500 metres, 1 min recovery
Spring Treble Thursday
South Cheshire 10k Sunday
18/04/17 – 6.30pm – Airedale Road Warm Up
Strides
12 x Full Hill
Jog Recovery
Muster at 4 and 8
Spring Treble Thursday
VLM Sunday
25/04/17 – 6.30pm – TBA Warm Up
15 x 2min efforts with 1 min jog recovery
 Spring Treble Thursday
02/05/17 – 6.30pm – Common Plot Warm Up
Some FUN Hills?!?!

No Session planned 09/05/17 as Clayton 10k (NSRRA) on 10/05/17

Sticking to road until London Marathon passes, then hoping to get a bit of off road and leader variety! Come along and join the FUN!!


 Strengthening

Core Work – this needn’t be too onerous but a great way to build stomach strength.

  • Warm Up – 3 minutes of step ups using the stairs. Try to hit 30 steps per minute.
  • 10x bent leg sit ups. Protect the small of your back with a cushion and consciously engage your abs
  • 30 seconds plank
  • 10x leg raises. Lying down flat, hands behind your head, raise your straight legs slowly, hold, then lower but try to keep your feet off the floor
  • Repeat set as many times as you like, or until technique starts to falter
  • Cool down with some running on the spot and stretches