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Previous Training Programme

Wk 
Comm

Wk

Workout 1

At Track

(Mondays)

Workout 2

At Eton Manor

(Thursdays)

Workout 3

At Home

(Saturdays)

17 Apr

 

NB: Easter Monday – track closed

HOWEVER!

Please do your own

30-minute Steady Run

 

Club House: Hill Training

(30 mins)

10-minute warm up

Focusing the technical points of:

-          Upright posture, balance

-          Driving backwards arm action

-          Range of movement (ROM) as pace increases

5-minute jog / steady run to the end of the park and out onto Orient Way & back.

Judge your own turn around point to return to the Orient Way park entrance gate in time to begin the hill session.

15-minute Hill Session up and down Marsh Lane:

-          Start at the Orient Way park entrance.

-          5K pace run to the top of Marsh Lane.

-          Recovery steady pace (or walk) back to the Club House and jog back to the Orient Way entrance gate.

-          Begin the ascent from the gate once more.

  • Be sure to pace yourself so you can maintain the same ascent pace each time AND remember there’s still a 10-minute steady run to complete at the end!
  • Hills are a fantastic way to develop arm drive, mental toughness, strength, whilst providing a cardiovascular workout.
  • Please try to maintain an upright posture and focus on driving your arms backwards to help propel yourself up the hill.
  • Imagine you are wearing a cardboard box to help your arms travel in a straight line.
  • Avoid elbows poking out and arms crossing the body. This twists the body. 

10 minute jog / steady run to the end of the park and continue onto Orient Way. Learn from your own pace when to turn round halfway, so you make it to the Club House on time.

  • Don’t worry if you misjudge it, just go forwards and back to make up the time or walk once 10 minutes is up. You’ll soon learn how to pace yourself the more you do it.

Cool Down – 2 minute walk to reduce heartrate.

Stretches

Tea & biscuits at the Club House!

30-minute

Steady Run

Sunday 23/4/17

Virgin London Marathon

A fantastic atmosphere. Go along and spot the blue and white Manor tops!

24 Apr

2

Pool & Track: Interval Session

10-minute warm up

Focusing the technical points of:

-          Upright posture, balance

-          Driving backwards arm action

-          Range of movement (ROM) as pace increases

Complete the SL2R 12-Minute Challenge (how far can you run in 12 minutes?).

It is an excellent idea to begin a training plan with a little test that can be replicated at the end of the plan. Seeing the progress that has been made can be a real confidence boost and helps you to realise just how much you’re improving!

5 minute jog / steady run

Cool Down – 2 minute walk to reduce heartrate.

Stretches

Feedback & discussion of technical points

 

Club House: Steady Run with Fartlek (30 minutes)

10-minute warm up

Focusing the technical points of:

-          Upright posture, balance

-          Driving backwards arm action

-          Range of movement (ROM) as pace increases

30-minute 5K pace run towards the Olympic Park along Orient Way:

-          Head out for 20 minutes and then turn back towards the Club House for 10 minutes of Fartlek once you reach Orient Way.

-  Use lampposts as reference points; mix up your pace from moderate-easy-hard, for short bursts.

-          Towards the end of the 10 minutes, try to aim to finish at the Orient Way park entrance for the cool down.

Cool Down – Steady jog back to the Club House, plus a 2 minute walk to further reduce your heartrate.

Stretches

Tea & biscuits at the Club House!

 

35-minute

Steady Run

Sunday 30th April 2017

Hackney Half Marathon from 9am if you fancy supporting the many Manorites running – Up the Manor!

 

Sunday 8/5, it’s the Hackney Half Marathon from 9am if you fancy turning out to support the many Manorites running.

1 May

3

Bank Holid

Bank Holiday Monday – track closed

HOWEVER!

If you are not attending the Assembly League Race on 4th May, please do your own 5K Tempo Run (and record your time).

OR

For those racing on 4th May, please complete Option 2 for Thursday’s Club Session.ay Monday – track closed

HOWEVER!

If you are not attending the Assembly League Race on 4th May, please do your own 5K Tempo Run (and record your time).

OR

For those racing on 4th May, please complete Option 2 for Thursday’s Club Session.

Option 1

Assembly League Race

Victoria Park, 7:30pm, 3.5 miles

 

Option 2

Club House: Hill Training

(30 minutes)

10-minute warm up

Focusing the technical points of:

-          Upright posture, balance

-          Driving backwards arm action

-          Range of movement (ROM) as pace increases

5-minute jog / steady run to the end of the park and back (repeat as necessary, but finish outside the Club House).

15-minute Hill Session up and down Marsh Lane.

Start at the gate (near the car park), jog / run to the top of Marsh Lane.

Recovery jog (or walk) back to the gate (near the car park) and then begin the ascent once more.

  • Be sure to pace yourself so you can maintain the same ascent pace each time AND remember there’s still a 10-minute steady run to complete at the end!
  • Hills are a fantastic way to develop arm drive, mental toughness, strength and provide a cardiovascular workout.
  • Please try to maintain an upright posture, and focus on driving your arms backwards to help propel yourself up the hill.
  • Imagine you are wearing a cardboard box to help your arms travel in a straight line.
  • Avoid elbows poking out and arms crossing the body. This twists the body.

10 minute jog / steady run to the end of the park and continue to Orient Way. Learn from your own pace when to turn round halfway, so you make it to the Club House on time.

  • Don’t worry if you misjudge it, just go forwards and back to make up the time or walk once 10 minutes is up. You’ll soon learn how to pace yourself the more you do it.

Cool Down – 2 minute walk to reduce heartrate.

Stretches

Tea & biscuits at the Club House!

 

40-minute

Steady Run

8 May

4

 

Pool & Track: Interval Session

(30 minutes)

10-minute warm up

Focusing the technical points of:

-          Upright posture, balance

-          Driving backwards arm action

-          Range of movement (ROM) as pace increases

5-minute jog / steady run

around the track to explain the session.

20-minute Interval Session:

Walk to 1st cone

Jog to the 2nd cone

Run to the 3rd cone

Sprint to the 4th cone

Repeat for 20 minutes

  • Be sure to pace yourself so you can maintain the same distinct paces each time AND remember there’s still a 5-minute steady run to complete at the end!
  • Please try to maintain an upright posture, and focus on driving your arms backwards.
  • Imagine you are wearing a cardboard box to help your arms travel in a straight line.
  • Avoid elbows poking out and arms crossing the body. This twists the body.

5 minute jog / steady run

Cool Down – 2 minute walk to reduce heartrate.

Stretches

 

Club House: Steady Run &

‘Pace the Race’ Game

(30 minutes)

Followed by 2nd Thursday – Hare and Hounds pub after training!

10-minute warm up

Focusing the technical points of:

-          Upright posture, balance

-          Driving backwards arm action

Range of movement (ROM) as pace increases

5-minute jog / steady run to the end of the park and back (repeat as necessary, but finish outside the Club House).

15-minute ‘Pace the Race’ game on the grass at the park.

Equipment: Cones, Bean Bags, stopwatch and whistle (or loud voice!).

Game details: Card 11.

10 minute jog / steady run to the end of the park and continue to Orient Way. Learn from your own pace when to turn round halfway, so you make it to the Club House on time.

Cool Down – 2 minute walk to reduce heartrate.

Stretches

Club House followed by Hare & Hounds!

40-minute

Steady Run

 

5 May

5

 

NB: This is a gentler week as it is advisable to scale things back after 4 weeks, so the body has time to adapt.

10-minute warm up

Focusing the technical points of:

-          Upright posture, balance

-          Driving backwards arm action

-          Range of movement (ROM) as pace increases

5-minute jog / steady run around the track to explain the session.

20-minute Paarlauf Session:

Use cones to mark:

-          Point A (at the start line)

-          Point B (half-way around the track)

Divide the group into pairs:

-          Runner A at the start line

-          Runner B half-way point

Runner A sprints around the track to the half-way marker.

Runner B then continues to sprint around the track to the start line.

Whilst this is happening, Runner A walks across the middle of the track, directly to the start line, pacing themselves to arrive when their partner reaches Point A.

  • Be sure to pace yourself so you can maintain the same distinct paces each time AND remember there’s still a 5-minute steady run to complete at the end!
  • Please try to maintain an upright posture, and focus on driving your arms backwards.
  • Imagine you are wearing a cardboard box to help your arms travel in a straight line.
  • Avoid elbows poking out and arms crossing the body. This twists the body.

5 minute jog / steady run

Cool Down – 2 minute walk to reduce heartrate.

Stretches

Club House: Steady Run

(gentle week!)

(30 minutes)

10-minute warm up

Focusing the technical points of:

-          Upright posture, balance

-          Driving backwards arm action

-          Range of movement (ROM) as pace increases

30-minute steady run

Cool Down – 2 minute walk to reduce heartrate.

 

Stretches

 

Tea & biscuits at the Club House!

 

5K Tempo Run

For those of you that did this in week one, can you see a difference half way through your training programme?

22 May

6

 

Pool & Track: Interval Session

(30 minutes)

10-minute warm up

Focusing the technical points of:

-          Upright posture, balance

-          Driving backwards arm action

-          Range of movement (ROM) as pace increases

5-minute jog / steady run around the track to explain the session.

20-minute Maximum Velocity Session:

Use cones to mark:

-          Point A (at the start line)

-          Point B (acceleration zone)

-          Point C (maximum velocity zone)

-          Point D (deceleration zone)

From A – B = Recovery Pace

B – C = Accelerate

C – D = Sprint

D – A = Recovery Pace

  • Be sure to pace yourself so you can maintain the same distinct paces each time AND remember there’s still a 5-minute steady run to complete at the end!
  • Please try to maintain an upright posture, and focus on driving your arms backwards.
  • Imagine you are wearing a cardboard box to help your arms travel in a straight line.
  • Avoid elbows poking out and arms crossing the body. This twists the body.
  • Remember ROM will increase along with speed.

 

5 minute jog / steady run

 

Cool Down – 2 minute walk to reduce heartrate.

Stretches
 

Club House: Steady Run

(40 minutes)

10-minute warm up

Focusing the technical points of:

-          Upright posture, balance

-          Driving backwards arm action

-          Range of movement (ROM) as pace increases

Run towards Big Breakfast , out for 20 minutes and then return.

Cool Down – 2 minute walk to reduce heartrate.

Stretches

Tea & biscuits at the Club House!
 

35-minute

Steady Run

29 May

7

NB – Bank Holiday Monday – track closed

HOWEVER!

Please do your own Pyramid Interval Session:

5-minute Warm Up

10-minute Steady Jog

Run 1-2-3-4-5-4-3-2-1 minutes, with 1 minute recovery between each (= 33 mins).

2-minute Recovery pace

5-minute Steady Run

Cool Down – 2 minute walk to reduce heartrate.

Stretches

 

Option 1

Assembly League Race

Battersea Park 5K, 7:30pm

Option 2

Club House: Steady Run with Hill

10-minute warm up

Focusing the technical points of:

-          Upright posture, balance

-          Driving backwards arm action

-          Range of movement (ROM) as pace increases

Run to Spring Hill

Cool Down – 2 minute walk to reduce heartrate.

Stretches

Tea & biscuits at the Club House!

 

40-minute

Steady Run

5 Jun

8

 

Pool & Track

Join Main Session

Focusing the key technical points:

  • Upright posture, balance
  • Driving backwards arm action
  • Range of movement (ROM) as pace increases

 

 

Club House: Steady Run &

‘Speeding Up’ Game

(30 minutes)

Followed by 2nd Thursday – Hare and Hounds pub after training!

10-minute warm up

Focusing the technical points of:

-          Upright posture, balance

-          Driving backwards arm action

-          Range of movement (ROM) as pace increases

5-minute jog / steady run to the end of the park and back (repeat as necessary, but finish outside the Club House).

15-minute ‘Speeding Up’ game on the grass at the park.

Equipment: Cones

Game details: Card 7.

10 minute jog / steady run to the end of the park and continue to Orient Way. Learn from your own pace when to turn round halfway, so you make it to the Club House on time.

Cool Down – 2 minute walk to reduce heartrate.

Stretches

Club House followed by Hare & Hounds!

45-minute Steady Run

 

12 Jun

9

Pool & Track

Join Main Session

Focusing the key technical points:

  • Upright posture, balance
  • Driving backwards arm action
  • Range of movement (ROM) as pace increases

Club House: Steady Run with Hill

10-minute warm up

Focusing the technical points of:

-          Upright posture, balance

-          Driving backwards arm action

-          Range of movement (ROM) as pace increases

Run to Spring Hill

Cool Down – 2 minute walk to reduce heartrate.

Stretches

Tea & biscuits at the Club House!

50-minute Steady Run

19 Jun

10

Pool & Track

Join Main Session

Focusing the key technical points:

  • Upright posture, balance
  • Driving backwards arm action
  • Range of movement (ROM) as pace increases
 

Option 1

Wednesday 21/6/17

ELVIS League 5K Run

QE Olympic Park, 7:30 pm

Option 2

Club House: Steady Run

(40 minutes)

10-minute warm up

Focusing the technical points of:

-          Upright posture, balance

-          Driving backwards arm action

-          Range of movement (ROM) as pace increases

Run towards Big Breakfast , out for 20 minutes and then return.

Cool Down – 2 minute walk to reduce heartrate.

Stretches

Tea & biscuits at the Club House!

 

55-minute Steady Run

26 Jun

11

Pool & Track

NB: This is a gentler week as it is advisable to scale things back before race day.

10-minute warm up

Focusing the technical points of:

-          Upright posture, balance

-          Driving backwards arm action

-          Range of movement (ROM) as pace increases

5K Tempo Run

  • Think about the technical points whilst running.
  • Please try to maintain an upright posture, and focus on driving your arms backwards.
  • What do you notice? What helps you to run more comfortably?

Cool Down – 2 minute walk to reduce heartrate.

 

Stretches
 

Club House: Steady Run

(20 minutes)

10-minute warm up

Focusing the technical points of:

-          Upright posture, balance

-          Driving backwards arm action

-          Range of movement (ROM) as pace increases

20 minutes Easy Running

Run towards Olympic Park, out for 10 minutes and then return.

Cool Down – 2 minute walk to reduce heartrate.

Stretches

Tea & biscuits at the Club House!

 

2nd July 2017 Target 10K:

Great Newham Run

(entry fee applies).

3 JUL

12

 

Option 1 – Assembly League Race  

10 JUL

13

You might like to complete the Cooper Test to compare your results at the beginning and mid-way through your training.

Option 1 Ilford AC Hilly Five (ELVIS League ) 5 mile run

12th July 2017 7.30 pm

2nd Thursday – Hare and Hounds pub after training

 

Saturday or Sunday

30 mins easy run

17 JUL

14

Join in with main club session

40 mins easy run

 

24 JUL

15

 

Option 1 – Assembly League Race

Fri 28/7/17 – Pubs on the Run – social running event

31 JUL

 16

 

Join in with main club session

5th August 2017 -Orion Harriers Forest Five (ELVIS League) 5 miles 10 am

7 AUG

17

Bank Holiday Monday 29st August 10:30 Barking Road Runners  5k

Elvis League race entry fee applies

Join in with main club session

2nd Thursday – Hare and Hounds pub after training

 

14 AUG

 18

 

Join in with main club session

 

21 AUG

 19

 

 

 

4 SEP

 20

 

 Option 1 – Assembly League Race

 

 

 

For Games Cards, please see:

http://ucoach.com/assets/uploads/files/Coach_Education/Coaching_Assistant/CA_Task_Cards_lowres.pdf

 

Glossary

Cooper TestA 12-minute run fitness test, developed by Dr Cooper in 1968. It is an effective way to measure aerobic fitness. Dr Cooper found that there is a high correlation between the distance someone can run (or walk) in 12 minutes and the efficiency with which someone can use oxygen while exercising.

Fartlek – From the Swedish word for ‘speed play’. Unlike tempo or interval work, Fartlek is unstructured and alternates moderate to hard efforts with easy-effort running. The goal is to keep it untethered and free-flowing. In group situations, it’s nice to take turns to be the leader to set the pace.

 

Paarlauf – Literally means ‘pair run’, but is basically a relay which can be done with two or more people. The relay comprises of one of the team running whilst the others rest, before they get to go again. If teams are evenly matched this can produce a competitive element into a training session.

 

Steady Run - Try to maintain a regular pace where a 2 word conversation is possible. The number of words you can say whilst running indicate the intensity of your running. Holding a conversation = easy to steady pace (used for longer runs); 3 words max = running at 5k - 10k pace; 1 word / no words = 3k pace- max effort.

 

Tempo Run – Running under controlled discomfort. It is a pace that is slightly uncomfortable, which will require determination and concentration, without pushing yourself to your limits. It is great for improving running economy and a test that can be replicated throughout the training programme.

Unable to attend a session?

No problem! If you’re unable to attend the track sessions, use your running watch to time your own sessions. Orient Way is ideal for Interval Sessions. You can also use the lampposts as reference points.

If all else fails and the schedule includes a game, aim to complete a 30-minute session which incorporates the focal point of the scheduled activity. Be sure to include a 5-minute warm up and 5-minute cool down at the end. Then do 20 minutes of Interval Training using natural markers (such as trees or lampposts). You might need to alternate between sprinting and walking between these markers, or perhaps running uphill with a recovery walk downhill. Just try your best to come up with a similar activity. The main thing is to do something, be it a stead 30-minute run if nothing else!

It is important to try to follow the training programme and get 3 runs in per week to give yourself the best chance of building up distance, time and stamina gradually, avoiding injury and helping you feel more confident when it comes to the 10k run. However, this is about getting fit in a social environment, so even if you run/walk the 10k, that’s absolutely fine. Time is not important!

Additional Races

The Elvis League is an East London interclub series. More info can be found at http://www.elvisraces.org/ or on their Facebook page.

You can sometimes enter races on the day, but it’s better and cheaper to enter in advance. Last year’s entry fees varied between about £5-7 per race. There are limited spaces – another reason it’s better to sign up in advance.

There is usually a large turnout and there is no pressure to complete within a certain time, making them ideal for this programme, whilst at the same time giving you some experience of a race atmosphere. It also varies the programme, making it a bit more interesting!

The Summer Club Handicap is a fun event for everyone. The idea is that the slowest runners set off first and fastest runners last based on your average 5K times, giving everyone a chance of winning.

This programme ends after our target 10K run but I have included other runs of interest for your information after that. We hope after the 10K that you will continue to run with Eton Manor and can then join in with the main club sessions!