Current Training Sessions
All sessions start from Shrewton Rec. Car Park
During these runs there is always one or two members leading. No one is left behind or pressurised to keep up. There will be options to drop-out and head home for those not wanting to complete the full run.
Wednesdays @ 18:30
Alternate weekly a 3-5mile run with a warmup run or routine and training session as below:
|Warmup routine (depends on session):||1st lap using 4 sided lap of rec, brisk walk with exaggerated arms, getting faster with each side. Steady run last side.||2nd lap: Side 1 long side-skip x 5 swop leading leg, another 5 etc. to end, side 2 short side 10 high knees, then 10 butt kicks to end, 20 secs fast run on spot at corner. Side 3 long side, grapevine swopping lead legs every 5 with 30 secs fast run on spot at corner. Side 4 short side fast run.|
One of the following:
|Timed mile||Approx. 5k run followed by optional timed mile.|
|George Smith’s pyramid||Warmup. 3min, 6min, 10min, 6min, 3min each up and back down George Smith’s track.|
|Highfield hill reps.||90 secs. run up hill, jog down to start.
(Repeat 10 times.)
|Flat Sprint Reps.||Sprint out 400m, rest 15s, sprint back.
Sprint out 200m, rest 15s, sprint back.
Sprint out 100m, rest 15s, sprint back.
(Repeat 3 times.)
Note: All runners stop and turn to return when first person reaches the farthest point.
|Fartleks||6 mins steady pace.
2 mins. fast pace.
2mins. fast walk/jog (lead runners turn back to join main group)(Repeat 4 times.)
|Lawrence’s fast pyramid||Warm up down Tanners Lane then The Common repeats doing this…
30secs fast, 1 min steady
Repeat x2 would be 40 min run
Fast groups to run back to slower groups during 1min steady.
Registration for Parkrun is free and always remember take your barcode.
Sundays @ 09:00
Meet at 09:00 for longer runs of varying distances.
Occasionally we may drive to other locations for a change of scenery!