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Tuesday and Thursday distance training group.

     

SAMPLE PROGRAMME - TUESDAY GROUP

Tuesdays - 6.00pm - 7.30pm. Age - 18 to 80.
Training session at Forest of Dean Athletics Club at Five Acres Track near Coleford for track speed sessions.
Wk1 Wk2 Wk3 Wk4 Wk5
10 - 15 mins warm up
5 mins drills		 10 - 15 mins warm up
5 mins drills		 10 - 15 mins warm up
5 mins drills		 10 - 15 mins warm up
5 mins drills		 10 - 15 mins warm up
5 mins drills
Main Session Main Session Main Session Main Session Main Session
12 x 400m
Recovery 200 shuffle jog
NOT walking		 5 x 1000m
200 walk
recovery		 8 x 600
100m walk/100m jog
recovery		 Pyramid session
600/800/1000/1mile
1000/800/600
recovery by consensus		 3 x 1 mile
All hard
200m walk/200m jog
recovery
15 - 20 mins warm down 15 - 20 mins warm down 15 - 20 mins warm down 15 - 20 mins warm down 15 - 20 mins warm down
N.B. Stretching programme at HOME post run. N.B. Stretching programme at HOME post run. N.B. Stretching programme at HOME post run. N.B. Stretching programme at HOME post run. N.B. Stretching programme at HOME post run.

SAMPLE PROGRAMME - THURSDAY GROUP

Thursdays- 6.00pm - 7.30pm. Age - 18 to 80.
Training session starting at Forest of Dean Athletics Club at Five Acres Track near Coleford for hill reps in Coleford during the winter and Fartlek in the woods during summer.

Wk1 Wk2 Wk3 Wk4 Wk5
10 - 15 mins warm up around track 10 - 15 mins warm up around track 10 - 15 mins warm up around track 10 - 15 mins warm up around track 10 - 15 mins warm up around track
Main Session
6.20pm prompt leave		 Main Session
6.20pm prompt leave		 Main Session
6.20pm prompt leave		 Main Session
6.20pm prompt leave		 Main Session
6.20pm prompt leave
Hills Fartlek Hills Fartlek Hills
N.B. Stretching programme
at HOME post run.		 N.B. Stretching programme
at HOME post run.		 N.B. Stretching programme
at HOME post run.		 N.B. Stretching programme
at HOME post run.		 N.B. Stretching programme
at HOME post run.
Target Races:

Training Tips

Click on icon to download information
Gearing up for Winter word file
Vitamins word file
Converter for times, distance and speed excel file
Even Pace 800m and 1500m running excel file
Distance conversion chart. Imperial - Metric excel file
Time Comparison Sheet. From 800 metres up to 30 miles. excel file

Coleford Training

1. Bells Place Circuit - 640 metres = 0.4 mile.
No. of Laps Dist. km Dist. miles
1 0.64 0.4
2 1.28 0.8
3 1.92 1.2
4 2.56 1.6
5 3.2 2
6 3.84 2.4

2. Coombs park fig.of 8 - 1170 metres = 0.75 mile.
No. of Laps Dist. km Dist. miles
1 1.17 0.75
2 2.34 1.5
3 3.51 2.25
4 4.68 3

3. Victoria Road Fig. of 8 - 1800 metres = 1.16 mile.
No. of Laps Dist. km Dist. miles
1 1.8 1.16
2 3.6 2.32
3 5.4 3.48
4 7.2 4.64

FODDC Car Park(Up & Down)- 442 metres = 0.275 mile.
No. of Laps Dist. km Dist. miles
4 1.77 1.1
6 2.65 1.65
8 3.54 2.2
10 4.42 2.75
12 5.3 3.3

Coombs Park(2) Fig of 8 - 1100 metres = 0.68(2/3)mile.
No. of Laps Dist. km Dist. miles
1 1.1 0.68
2 2.2 1.36
3 3.3 2.04
4 4.4 2.72
5 5.5 3.4

Greenfield Road Circuit- 550 metres = 0.34(1/3)mile.
No. of Laps Dist. km Dist. miles
2 1.1 0.68
4 2.2 1.36
6 3.3 2.04
8 4.4 2.72
10 5.5 3.4
NB Miles to kilometres divide by 0.62. Kilometres to miles X by 0.62