Training Structure
All sessions start with a warm welcome, registration and session brief. We then embarke on a social jog perhaps followed by running technique drills and dynamic stretches to complete the warm up. The main session, is differentiated for mixed abilities beginners, improvers and those more experienced. We complete with a recovery jog and static stretches.
Over an 8 week period you can expect to improve your overall fitness, strength, technique, endurance and efficiency and speed.
Monday sessions are aimed at improvers , perhaps you are looking to join a club or starting out maybe after a break or returning after injury. These are varied to hopefully to provide you new ideas and a strong base fitness. An example of what tyoe of session we can offer :
- Meet & Retreat
- Oregon circuit
- Run and talk
- Loop variations 1200m, 800m & 400m
- Speed play 3 mins with 60-90 sec recovery (easy-med-high)
- Pryramid 3 sets 1-2- 3 repeat 3-2-1 (active recovery)
- Hill repeats
- Progression runs
In Summer, we look to use the grass areas behind the Accademy building. Spring and Autuum, we will tend to do longer steady/easy pace runs, hills or effort sessions which are on pavement, cycle path or at one of the local parks. In the Winter period we look to use the well lit and safe track facilities or use the cycle path meeting up at Whitehall.
We have chat groups for those that want to run in informal runs outside the sessions.