Coaches - Group 2

Geoff Read

Training Group 2

 Mesocycle 1

Goal - Increase in Running Speed over 5k to 10k:

Week No.1234
Tuesday09-Apr16-Apr23-Apr30-Apr
Benchmarks1k Trial   
Target Event Examples Whitley 10k  
     
Week No.5678
Tuesday07-May14-May21-May28-May
Benchmarks1k Trial   
Target Event Examples Christleton 5kDunham 5k  (1)Hollins Gn 5k
     
Week No.91011 
Tuesday04-Jun11-Jun18-Jun 
Benchmarks    
Target Event ExamplesBowdon 5kDunham 5k (2)Lymm 5k, Woolston 10k 

Schedule

NoteAll sessions will start with a thorough warm up & drills  
 and finish with a cool down session of easy running & stretches.
    
Week No.LocationSession 
    
1Forest Park1k time trial 2 x 800m effort/300m recovery  [2mins]
09-Apr  1k timed  [2mins]
   2 x 800m effort/300m recovery
    
2Forest Park Fartlek Various (speed-play session)
16-Apr& Nearby  
    
3Forest Park & Intervals1.1k bumpy loop [100m walk recovery]   
23-AprCavendish Ave 800m flat [100m walk recovery]
   1.1k bumpy loop [100m walk recovery] 
   800m flat [100m walk recovery]
    1.1k bumpy loop
    
4Forest Park HillsKenyan Hills and Conventional Hills
30-Apror Pestfurlong (Timed Units)
    
5Forest Park1k time trial 2 x 800m effort/300m recovery  [2mins]
07-May  1k timed  [2mins]
   2 x 800m effort/300m recovery
    
6Forest Park Fartlek Various (speed-play session)
14-May& Nearby  
    
7Forest Park & Intervals1.1k bumpy loop [100m walk recovery]   
21-MayCavendish Ave800m flat [100m walk recovery]
   1.1k bumpy loop [100m walk recovery] 
   800m flat [100m walk recovery]
    1.1k bumpy loop
    
8Forest Park HillsKenyan Hills and Conventional Hills
28-Mayor Pestfurlong (Timed Units)
    
9Forest ParkForest Park Loops5 x 1.1k 90 sec recovery
04-Jun  
    
10Forest Park Fartlek Various (speed-play session)
11-Jun& Nearby  
    
11Forest ParkIntervals800m effort/300m recovery x 5  
18-Jun (Start & Finish each loop at bench by exit to Pestfurlong)

 


1k time Trial Results 9-Apr-2013 

Name09-Apr07-MayPredicted 5k
Alan B -03:5321:23
Alistair S03:45 -20:39
Andrew Q -03:5621:39
Brian04:0403:5821:50
Claire F04:1404:1123:02
Heather G04:26 -24:24
Jacqui F04:2004:0922:51
Karl A04:17 -23:35
Kimberley T04:04 -22:23
Lee D03:48 -20:55
Malcolm L03:5303:4520:39
Marrianne B -05:0127:37
Martin C04:0904:0322:18
Mike T04:18 -23:40
Norman P04:10 -22:56
Paul H -04:4225:52
Paul K04:0303:5421:28
Sarah L -04:2524:19
Steve H -03:5521:34
Vicky A04:26 -24:24
Vince A04:20 -23:51
 

Predicted 5k times calculated via Runners World Race predictor


Active recovery

Steve Pickford put this article together from various sources:

After athletic competition or a hard workout, it would seem that complete rest would be the best way to encourage recovery. However, research is beginning to find some advantages in active recovery. Active recovery refers to engaging in low-intensity exercise after workouts. There are two forms of active recovery. One is during the cool-down phase immediately after a hard effort or workout. The second form of active recovery includes the days following a competition or other intense workout. Research is growing on the benefits of both types of active recovery.

One study published in Medicine & Science in Sports and Exercise found that active recovery immediately after the event encourages recovery and reduces muscle lactate levels faster than complete rest. After hard intervals, one group rested completely while a second group exercised at 30 percent intensity between intervals. The active group reduced blood lactate levels faster and could achieve a higher power output throughout the workout.

Another study found that adding low intensity exercise to the rest period after competition did not decrease an athlete's physical recovery and actually had positive effects on psychological recovery by improving relaxation.

A third study found active recovery encouraged lactic acid removal and and helped speed recovery.  The general theory is that low-intensity activity assists blood circulation which, in turn, helps remove lactic acid from the muscle. Low-intensity active recovery appears to significantly reduce accumulated blood lactate and speed muscle recovery. However, all agree that more study is necessary to establish a clear answer regarding the best way to recover from intense exercise.

The Bottom Line

Active rest appears to allow an athlete to physically and psychologically recover from the stresses of training and competing while still maintaining fitness levels. It is becoming a common part of most training plans and appears to offer more benefit than harm. Consider adding a bit of easy, low-intensity exercise to your post-competition recovery plan and see if you feel better faster.


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