14 5 62 3you run, which is based on your current
fitness level and goal pace. Recovery will
range depending on ability (e.g. 2min rest
for 15min goal time, 2.5min/17min 30secs
3min/20min, 4min/25min).”
When you are more confident, you
can increase your speed, says Thie, with
something around five seconds per kilometre
faster than goal pace being optimum. “The
key is to think about the rhythm, feel and
pace,” he adds. “Keep your full exertion for
the coming weekend effort. It should be
comfortably hard... but don’t leave all your
best running out there in training! Then, run
easier into the weekend; your legs, mind
and body will be ready to roll at the event.
Remember, be realistic with your current
fitness. Training should be specific to what
you are trying to achieve.”
FARTLEK FUN
“Fartlek in a local woodland park, which
has a hilly loop of about 1,350m, is at the
top of my list,” says Olympian and Level 3
performance coach Penny Forse (3). “There
is a 200m gradual hill, a 100m steep hill and
a flat path for sprinting. After the warm-
up, I ask my group to do four, five or six
continuous loops followed by a cool-down.
“The warm-up includes the loop and I
explain the paces at various points plus some
technical aspects of hill running. One loop is
roughly 200m steady, 200m fast uphill, 150m
steady down, 100m sprint, 100m steady,
100m fast uphill, 150m recovery jog and
350m steady slightly downhill.
“I stress the change of pace they should
run, otherwise the session can become just
another steady run. If fatigue sets in, slow
the ‘steady’ efforts in order to maintain
quality. The venue is popular with us all as it
is attractive, the terrain is varied, it is away
from traffic and the paths are a mixture of
earth and gravel, so it has a low impact on
the joints. This session works on endurance,
strength and speed and is ideal preparation
for cross-country races.”
TEAMWORK
“Work in teams of three, A, B and C,” says
Steve Nolan (4), a coach leader at Fitmums &
Friends (fitmums.org.uk) and international
tutor for UK Athletics. “Team A runs round
an oval of about 400m. When A gets back
to the start, B runs with them and ‘pushes’
A to run harder. When they get back again,
A drops out and C ‘pushes’ B. In the next
round, A ‘pushes’ C and so on. The number
of reps depends on the fitness of the
participants and the focus is on running
faster than normal, not a steady jog.
“The frequency and intensity can be
varied by changing the size of the oval, or
by including more in the team. It’s important
that the runners are of a similar ability
otherwise this session won’t work. When the
runner is doing the ‘pushing’ they should not
run away from the other runner.
“Why do it? It’s fun to run in teams
as so much running is done on our own.
It encourages runners to go out of their
comfort zone and really push themselves.
The focus of ‘just’ running around the oval is
taken away as you are listening to someone
else spurring you on.”IT’S A HILL, GET OVER IT!
Sarah Gardiner (5) is the resident coach at
Back on Track Runners, based at Hilsea Lido
in Portsmouth. “I love leading my group in a
hill session. The hill we use has three distinct
parts to it, with linking roads and different
gradients. After a dynamic warm-up, we do
an easy run to the hill (1K) and then some
drills on the slight incline, focusing on triple
extensions, ‘bouncy’ drive with knee lifts,
foot flexion and arm drive.
“I follow this with a time trial hill climb
(1K from bottom to top). Times are recorded
to monitor progress and then we do an easy
jog back to the second hill section. We then
do two to three hill repeats, with a climb
of 300m, followed by a slow jog back to
recover. You can add team efforts as a relay
on this section, or run the hill in reverse(using the linking roads) or do another one
or two intervals on an easier gradient.
“Finally we take a slow run back. The
session is 7K and takes an hour. Options are
always available to do different reps, change
directions, focus on key technique points,
do shorter efforts and work on anaerobic
fitness. Hills are great training for all abilities,
they develop strength in key muscles such
as glutes, quadriceps and calves. Very few
people enjoy them but the payoff very
quickly shows!”TOUGH IT OUT ON THE TRACK
“My absolute favourite session is a tough
track 300m repeat session, done in pairs,”
says Peg Wiseman (6), co-organiser of the
Women Can Marathon (womencan.co.uk).
“I match my athletes for ability. Both start
on the start line, one running anti-clockwise
at a good pace (mile pace) while the other
jogs 100m clockwise slowly in the outside
lane, aiming to arrive at the top of the home
straight at exactly the same time as their
partner. Runner two now turns and runs
at mile pace for 300m, while runner one
recovers by jogging back 100m.
“They continue until they are no longer
able to hit their first 300m time, when they
then take a full lap recovery before setting
off again. The full session would be 12
repetitions. The key is to get the right pace
and recovery, so the time stays consistent.
“The recovery starts off feeling easy but
the pressure soon mounts. A quality lactic
session, it also aids pace judgement. The
pairs element adds fun and focus, too.”womensrunninguk.co.uk MARCH 2017 85