Coaching Schedules

Nice 'n' Easy

Tuesday

18:30

This is for the real beginners, virtually any age, and those returning to running after a long lay off. No sweat, no tears, no real punishment but lots of fun and chat.  Ideal intermediate step between C25K and the Main Session.

Formal coaching sessions on a 4 week cycle. See below or liaise with Ann De Winter for details.

Main Session

Tuesday

18:30

This is THE coached session of the week and runners of all abilities turn up at the same time. The aim is to find the correct ability group and join it you might actually be told which group you should join.

Summer sessions are track and park based. Winter is mainly road based, with some off road, depending on the light.

See below for details of planned sessions.

Friday Session

9:30

Dave Sedgley runs a coached session for those that cannot make the evening sessions, or just want some extra effort.

These take place from various locations.  See weekly bulletin or contact Dave for current arrangements.

Coaching Objectives

Coaching Objectives to December 2018-February 2019

DATE

KEY EVENT

Please see Website for list of races. As so many people do so many different race distances etc. the schedules are designed to benefit all race types. Short fast reps can help increase leg turnover which is of benefit in the longer races as well as the short. Over time your body will feel more comfortable at a faster pace than normal. Longer intervals, with varying degrees of recovery, can also aid endurance and improve lactate threshold. For anyone that is interested, a summary of the principles of training can be found in the coaching section on the website.

Note. If any member wants any specific help or guidance then please do not hesitate to contact any of the coaches. A list of each coaches' area of expertise can also be found on the website. We will be only too glad to help.

Highlights coaches for coached sessions below

Key to Active Tuesday Night Club Coaches
Level 1/LiRF Level 2

GS - Giles Shorley

GA - George Arbuckle

BD - Barry Dackombe

JB - Jeremy Bell

RJ2 - Richie Jones

NJ - Nick Jones

MW - Mark Waine

MB - Mark Billington

CS - Christine Sharman

PO - Paul Owen

NN - Nichole Neate

JD - Jerry Day

GB - Gemma Bear

 

MR - Mark Rouse

 

LW - Louise Wilkins

Level 3

JK - Jodie Kelly

DS - Dave Sedgley

Coached Sessions

See Below for Nice'n'Easy group

December

Session Detail

Coaches

(1st stated is lead coach)

Venue

11 Reducing Time Speed Session - 1 Set - all half time recoveries and Out & Back to keep group(s) together. 4min/4min , 3min/3min , 2min/2min , 1min/1min, all efforts at around 5-10k pace JB  RJ2  JK FLITWICK FOOTBALL CENTRE THEN CORNER STEPPINGLEY ROAD/MANOR WAY (FOR THOSE WISHING TO GO STRAIGHT TO THE SESSION START POINT THERE WILL BE A COACH THERE AT 6:30 -  PLEASE ENSURE YOU ARE WARMED UP FOR WHEN THE MAIN GROUP ARRIVE SO WE CAN START THE SESSION PROMPTLY)
18 HEADTORCH SESSION - Mile Reps.  3-4 x mile reps with 2 mins recovery between each effort. Split into equal ability groups and work @ 10k pace. JD MW NN VENUE MARSTON - MEET IN PARKING AREA ON THE CORNER BY THE HALL THAT LOOKS LIKE A VILLAGE HALL BUT ISN'T A VILLAGE HALL. WILL START SESSION JUST INSIDE THE FOREST CENTRE MAIN GATE.
25 CHRISTMAS WEEK NO SESSIONS PLANNED - See Christmas Schedue & Facebook for what is happening & when

January

1 Pace Change Session - 6 sets (2mins @10k pace/30secs rest - 1min hard) - 2 mins recovery between each set.  MB BD MR FLITWICK FOOTBALL CENTRE THEN FALLOWFIELD, AMPTHILL (FOR THOSE WISHING TO GO STRAIGHT TO THE SESSION START POINT THERE WILL BE A COACH THERE AT 6:30 -  PLEASE ENSURE YOU ARE WARMED UP FOR WHEN THE MAIN GROUP ARRIVE SO WE CAN START THE SESSION PROMPTLY)
8 Long Interval Session - 2 Sets - 1st Set ( 5mins @ 10 mile pace, 90secs-2mins rest, 5mins @ 10 mile pace ) 2 mins rest, then 2nd Set ( 5mins @ 10k pace, 90secs-2mins rest, 5mins @ 10k pace ) PO  CS  FLITWICK FOOTBALL CENTRE THEN CORNER STEPPINGLEY ROAD/MANOR WAY (FOR THOSE WISHING TO GO STRAIGHT TO THE SESSION START POINT THERE WILL BE A COACH THERE AT 6:30 -  PLEASE ENSURE YOU ARE WARMED UP FOR WHEN THE MAIN GROUP ARRIVE SO WE CAN START THE SESSION PROMPTLY) 
15 Lung Buster Session ;-)) - 4 Sets ( 5 x 1min hard pace with 30 secs recovery between efforts ) 2-2.5 mins rest between sets. Efforts should be run at high intensity with no deterioration of form. Concentrate on a relaxed, light and quick turnover. NJ GS LW FLITWICK FOOTBALL CENTRE THEN WILLOW WAY, FLITWICK (FOR THOSE WISHING TO GO STRAIGHT TO THE SESSION START POINT THERE WILL BE A COACH THERE AT 6:30 -  PLEASE ENSURE YOU ARE WARMED UP FOR WHEN THE MAIN GROUP ARRIVE SO WE CAN START THE SESSION PROMPTLY) 
22 Speed Repititions - 8-10 reps from Bottom of Byron Crescent to top of Tennyson Way with easy jog down back Manor Way to start. Split into groups of equal ability. Efforts should be 95% effort concentrating on form and quick cadence. JB  RJ2 JK  FLITWICK FOOTBALL CENTRE THEN CORNER STEPPINGLEY ROAD/MANOR WAY (FOR THOSE WISHING TO GO STRAIGHT TO THE SESSION START POINT THERE WILL BE A COACH THERE AT 6:30 -  PLEASE ENSURE YOU ARE WARMED UP FOR WHEN THE MAIN GROUP ARRIVE SO WE CAN START THE SESSION PROMPTLY) 
29 Pyramid Session - using the anti-clockwise loop - 3 sets (1,2,3,2,1) with half-time recoveries.  Regroup after each effort. 2.5 mins between each set GA GB FLITWICK FOOTBALL CENTRE THEN AILESBURY ROAD, AMPTHILL (FOR THOSE WISHING TO GO STRAIGHT TO THE SESSION START POINT THERE WILL BE A COACH THERE AT 6:30 -  PLEASE ENSURE YOU ARE WARMED UP FOR WHEN THE MAIN GROUP ARRIVE SO WE CAN START THE SESSION PROMPTLY) 

February

5 Fast Finish Workout - 8 Compound Sets ( 2mins @10k pace/30 secs sprint ) 2-2.5 mins recovery between each set. JD MW NN FLITWICK FOOTBALL CENTRE THEN FALLOWFIELD, AMPTHILL (FOR THOSE WISHING TO GO STRAIGHT TO THE SESSION START POINT THERE WILL BE A COACH THERE AT 6:30 -  PLEASE ENSURE YOU ARE WARMED UP FOR WHEN THE MAIN GROUP ARRIVE SO WE CAN START THE SESSION PROMPTLY)
12 Short Session ;-)) - 6 Sets ( 6 x 30secs hard/30secs regroup jog recovery ) 2 mins recovery between each set. MB BD MR FLITWICK FOOTBALL CENTRE THEN WILLOW WAY, FLITWICK (FOR THOSE WISHING TO GO STRAIGHT TO THE SESSION START POINT THERE WILL BE A COACH THERE AT 6:30 -  PLEASE ENSURE YOU ARE WARMED UP FOR WHEN THE MAIN GROUP ARRIVE SO WE CAN START THE SESSION PROMPTLY) 
19 Hill Sprints - After a good warm-up 10 sprints to top and then jog down recovery. Effort stops when quickest runner reaches the bollards at the top. PO CS  FLITWICK FOOTBALL CENTRE THEN CHURCH ROAD, FLITWICK (FOR THOSE WISHING TO GO STRAIGHT TO THE SESSION START POINT THERE WILL BE A COACH THERE AT 6:30 -  PLEASE ENSURE YOU ARE WARMED UP FOR WHEN THE MAIN GROUP ARRIVE SO WE CAN START THE SESSION PROMPTLY) 
26 Increasing Time Intervals - All Out & Back Efforts with Half Time recoveries  -  1 Set ( 1min/1min, 90secs/90secs, 2min/2min, 3min/3min, 4min/4min ) - Concentrate on keeping good running form throughout session. Ideally the 3 & 4 minute efforts should be @ 10k pace. GA GB  FLITWICK FOOTBALL CENTRE THEN CORNER STEPPINGLEY ROAD/MANOR WAY (FOR THOSE WISHING TO GO STRAIGHT TO THE SESSION START POINT THERE WILL BE A COACH THERE AT 6:30 -  PLEASE ENSURE YOU ARE WARMED UP FOR WHEN THE MAIN GROUP ARRIVE SO WE CAN START THE SESSION PROMPTLY) 

 

COACHES -

Please remember- If you cannot attend one of your coaching sessions make every effort to liaise with the other coaches to find a substitute of an appropriate level.

Also, please wear your 'Coach' Viz-Vest.

For each session the key points are as follows:

1. Ensure good running form is maintained

2. Forsake speed for form

3. Encourage use of Viz-Vests

4. Be vigilant of hazards

5. Give way to traffic

6. Give positive feedback

Nice'n'Easy's Sessions

There will be no separate coached sessions for the Nice'n'Easy group during the summer.

Runners are encouraged to join the sessions with the main group.  One big session for everyone

 

 

Nice'n'Easy Thursday Social Runs ...

We aim to run in different places to give us a change of scene from Ampthill and Flitwick during the dark nights. Please make sure you wear reflective clothing and have a head torch.  The list may be subject to change, so keep an eye on the website Ann will also email all on the Nice'n' Easy email list.

The runs cover about 4 miles in an hour and is suitable for everyone from beginners, those coming back from injury, those wanting a slower run and if you want a faster run from it you can join us and do some out and backs along the route.

We meet at each venue at 6:15pm (Except for the Time Trials which meet at 6:30pm for the early starters).  Please contact either Ann or David if you have any questions or queries.

Ann de Winter 075801 78889  or dewinterann1@gmail.com   OR

David Sedgley -  01525 714961  or  dsedgley@talktalk.net 

  December

Venue

Notes

6 5K Time Trial Eagle Drive                            6.30pm
13 Silsoe Meet in road leading to Wrest Park
20 Center Parcs Xmas off-road torchlight run - meet in Ampthill Park car park
27 Christmas Schedule See website/Facebook for info.

  January 

3 Time Trial Eagle Drive                                6.30pm
10 Barton-Le-Clay Meet outside the Church
17 Flitwick football club Opposite 101 garage
24 Toddington Meet outside the Library
31 Flitwick Leisure Centre  

  February

7 5K Time Trial Eagle Drive                                6.30pm
14 Flitwick Leisure Centre  
21 Silsoe Meet outside the Church
28 Marston Forest Centre off road in a safe environment head torches essential! Meet at Stewartby Village Hall

  March

7 5K Time Trial Eagle Drive                               6.30pm
14 Harlington Meet in lay-by at top of Goswell End Road
21 Toddington Meet outside the Library
28 Eversholt Meet by the Village Hall

 

 

Training Principles & Pace Guidance

Nick Jones has prepared a summary of the basic running & training principles for the benefit of AFF members.

He has also prepared a table showing the optimal training paces based on recent race performances (along with a brief on how to use the table).

© AFF Running Club

Last Updated: Monday, 10 December 2018 13:29