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 or old enough to have, but refuse to use, a ZIMMER frame. No sweat, no tears, no real punishment but lots of fun and chat.

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 November 2017

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 Club Coaches

Level 1 Level 2
SA - Sofia Aatkar GA - George Arbuckle
BD - Barry Dackombe JB - Jeremy Bell
PJ - Paula James SH - Stephen Hartley
BO - Brendan O'Mahoney NJ - Nick Jones
RJ2 - Richie Jones RJ - Richard Jones
SG - Steve Gibbons HL - Haydn Leaker
PO - Paul Owen MB - Mark Billington
JL - Jeremy Lewis
GS - Giles Shorley  
VvA - Val von Arx  
EW - Ed Watts  
JD - Jerry Day  
RC - Robbie Craig  
RF - Rebecca Fleckney Level 3
RP - Richard Pillinger DS - Dave Sedgley
MW - Mark Waine  
TH - Tim Harris  

Coached Sessions

See Below for Nice'n'Easy group

April

Session Detail

Coaches

Venue

(1st stated is lead coach)

18 "LUCKY DIP SESSION" - 12 separate efforts totaling 24mins.  Split into groups depending on numbers & coaches & regroup after each effort. All half time recoveries. RJ MW MEET MAIN AMPTHILL CAR PARK, THEN OVER TO CENTRE PARCS AT STAPLES ENTRANCE
25 Track Session - Introduction to etiquette, technique, pacing etc.  Speed session planned  4 Sets (4 x 300m with 100m jog recovery & regroup). Then 4 x 200m with 200m jog recovery & regroup. Target good form and fast leg turnover etc.                           MB PO BD REDBORNE SCHOOL "TRACK" 

May

 

 

 

2 Goal 5k Race Pace Session - 6 x 400m @ goal 5k race pace with 90 secs recovery between each effort and then 6 x 400m @ goal 5k race pace with 1 minute recovery between each effort. GA BO JD REDBORNE SCHOOL "TRACK" 
9 Yassoo workout - 7 x 800m at fastest even pace. With half time recovery. NJ GS REDBORNE SCHOOL "TRACK" 
16 Corner Burners 5k Track Fatigue Workout - Split into small groups of equal ability. The session is 12 continuous laps (c. 5k)  covering the straights at tempo pace ( 10k/10m pace - controlled fast ) and the the corners at mile pace ) Key is to keep moving with a fast regroup after tempo efforts.  Please ensure that you keep left and are aware as the track will be busy. Also ensure that your pace change is noticeable ( pace charts will be made available for this session ) JB SG RJ2 REDBORNE SCHOOL "TRACK" 
23 VV02max Off Road Interval Session - 6 sets ( 2min out, 1min rest, 2min back ) Split into 3/4 groups and alternate 5 different out & back routes. RJ MW CHICKSANDS - ROWNEY WARREN - MEET AT FAR END CARPARK WHERE THE MOUNTAIN BIKERS ARE.
30 Speed Track Session - 3 Compound Sets ( 4 x 400m - 350m @ mile pace/50m sprint with 90 secs recovery between sub sets ) 2-3  min rest between each set. MB PO BD REDBORNE SCHOOL "TRACK" 

June

 

 

 

6 5k Goal Race Pace Specific Pyramid Session - All efforts to be run at target 5k race pace with 1min recovery between each effort.  400m/800m/1200m/1600m/1200m/800m/400m GA BO JD REDBORNE SCHOOL "TRACK" 
13 Hill Loop Session - After general warm up, we will use the loop from the top of the avenue down and then up the steep hill, back to the entrance gate and left back to the start.  8 laps with 2 min recovery between each. (Relays?) NJ GS AMPTHILL PARK, MEET IN AMPTHILL FOOTBALL CLUB CARPARK
20 Reducing Recovery Session - 5 x 600m @ 5k pace with reducing recoveries (2min/90secs/1min/45secs) 3 min rest the 5 x 300m @ 3k pace with same reducing recoveries. JB SG RJ2 REDBORNE SCHOOL "TRACK" 
27 5k Speed Session - 2 Sets ( 10 x 200m with 100m/1min jog recoveries, 4 x 100m with 100m/1min jog recoveries ) 3 mins recovery between sets. RJ MW REDBORNE SCHOOL "TRACK" 

July

 

 

 

4 Reducing Distance & Recovery/Increasing Speed Session - 1600m 2min rec/1200m 2min rec/800m 90secs rec/600m 90secs rec/400m 1min rec/300m 1min rec/200m 1min rec/100m - Start off at 10k pace and then progressively quicker throughout the session. MB PO BD REDBORNE SCHOOL "TRACK" 
11 Standard Track Workout - 3 Sets ( 2 x 600m with 90secs recovery, 2 x 300m with 1min recovery ) 3 minutes rest between each set. GA BO JD REDBORNE SCHOOL "TRACK" 
18 400M Efforts - 12 x 400m with 1 min recoveries, or if the track is not marked out 12 x 90 secs efforts in Ampthill Park. NJ GS DEPENDING ON TRACK - EITHER AT REDBORNE "TRACK" - BUT TO BE CONFIRMED OR OVER AMPTHILL PARK
25 5k Specific Session - Long Repeats - 6 x 1k efforts @current 5k or goal 5k race pace. (with between 1min & 90secs rec although should be able to comfortably do 1min if goal pace has been realistic) Out & back working in groups. JB SG RJ2 WREST PARK - MEET IN FAR END CARPARK JUST PAST THE MANSION

August

 

 

 

1 Hilly Loops Efforts - Using a loop of approx. 0.5-0.75 mile, split into groups and complete 6 efforts with 90 secs recovery in between each one. RJ MW CHICKSANDS - ROWNEY WARREN - MEET AT FAR END CARPARK WHERE THE MOUNTAIN BIKERS ARE.
8 LUCKY DIP Session - 12 Varying efforts up to a total of around 24 minutes. Split into similar ability groups and use the loop around the Centre Parcs. MB PO BD MEET IN AMPTHILL PARK MAIN CAR PARK. SESSION STARTS AT THE ENTRANCE BY STAPLES
15 Fartlek Session - Split into equal ability groups and using the Trophy course do a continuous run with 8 x 2mins hardish efforts with the following cruise recoveries ( 4/3/3/3/2/2/2 ) Regroup after each effort but keep moving GA BO JD AMPTHILL PARK, MEET IN AMPTHILL FOOTBALL CLUB CARPARK
22 Reducing Recovery Session - 6 x 3min out & back efforts (Total 6 efforts) - Split into 3 groups and rotate 3 different routes. Reducing recoveries               ( 2mins/90secs/1min ) NJ GS AMPTHILL PARK, MEET IN AMPTHILL FOOTBALL CLUB CARPARK
29 Long Rep Session - 4 x 1 mile efforts. Using the outer loop which is approx 4 miles, Split into groups of equal ability and work @ 5k Pace with 2 minute recoveries between each effort. Regroup to ensure each group starts together. JB SG RJ2 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.

September

 

 

 

5 Fatigue Simulation Session - 5 Sets ( 90secs hard, 1min rec, 90secs hard, 30secs rec, 90secs hard ) 2 mins recovery between each set. RJ MW MEET IN AMPTHILL PARK MAIN CAR PARK. SESSION STARTS AT THE ENTRANCE BY STAPLES
12 Cross Country Prep Session - Split into equal ability groups and start at bottom of hill by fishing lake. 5-6 efforts going up the sweeping hill to the top and then pushing on left across the ridge to the top of the middle hill. Regroup and then jog back down the middle hill back to starting position.  MB PO BD AMPTHILL PARK, MEET IN AMPTHILL FOOTBALL CLUB CARPARK
19 Long Hill Efforts - 10 efforts to the top. Effort ends when quickest runner reaches bollards at the top to ensure everyone does equal effort. Then jog down recovery. GA BO JD FLITWICK FOOTBALL CENTRE THEN CHURCH ROAD, FLITWICK
26 Long Sting in the Tail Session - Start at bottom of Aragon Road, 10 mile pace to bottom of Russell Drive and then push hard up the hill to top of Aragon Road. Slow jog/walk (2-2.5 mins) back to start. Split into groups of equal ability. NJ GS FLITWICK FOOTBALL CENTRE THEN FALLOWFIELD, AMPTHILL

October

 

 

 

3 5k Paced Session - 6 loops Willow Way (60-90secs rec) & 6 loops Gravel Pit/Orchard/Water Lne & Elmwood (60-90secs rec) - Pacing to be around or slightly faster than 5k pace JB SG RJ2 FLITWICK FOOTBALL CENTRE THEN WILLOW WAY, FLITWICK
10 HEADTORCH SESSION - Half Mile Reps.  6 x 0.5 mile reps with 90 secs recovery in between each effort. Split into equal ability groups and work @ 5k pace. RJ MW 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.
17 Endurance Based Double Pyramid Session - All out & back to keep everyone together. (2mins/2mins, 3mins/3mins, 4mins/4mins, 3mins/3mins, 2mins/2mins) All half time recoveries. MB PO BD FLITWICK FOOTBALL CENTRE THEN CORNER STEPPINGLEY ROAD/MANOR WAY
24 Double Trouble Session - 4 x 2 loops of usual circuit (Total 0.80mile) at approximately 10k pace. Work at keeping laps even paced throughout. GA BO JD FLITWICK FOOTBALL CENTRE THEN FALLOWFIELD, AMPTHILL
31 Reducing Time/Increasing Speed Session - 1 Set - all half time recoveries and Out & Back to keep group(s) together. 4min/4min @ Half Marathon  pace, 3min/3min @ 10mile pace, 2min/2min @ 10k pace, 90secs/90secs @ 5k pace, 1min/1min @ 3k pace, 30secs/30secs @ Mile pace.  NJ GS FLITWICK FOOTBALL CENTRE THEN CORNER STEPPINGLEY ROAD/MANOR WAY

November

 

 

 

7 "Sting in the Tail" session ;-)) - Long Loops with finishing Hill Sprint  -  6 Efforts approx 1k - 2mins jog down recovery. Start a bottom of Ailesbury Hill, Loop clockwise round Wingate Drive and up to top of Ailesbury Hill. Work together in groups. JB SG RJ2 FLITWICK FOOTBALL CENTRE THEN AILESBURY ROAD, AMPTHILL
14 Step Down Session - 4 Sets ( 3min @ 10k pace, 90secs rec, 2min @ 5k pace , 90secs rec, 1 min @ hard pace ) 2-2.5 mins recovery between each set. RJ MW FLITWICK FOOTBALL CENTRE THEN FALLOWFIELD, AMPTHILL
21 Keep Movin' Session - 8 laps with 10k pace from Chaucer Rd to top of Tennyson Rd, quick regroup and cruise effort down Manor Way back to start. No recovery between loops. MB PO BD FLITWICK FOOTBALL CENTRE THEN CORNER STEPPINGLEY ROAD/MANOR WAY
28 Speed 45 Session - 3 Sets ( 5 x 1min efforts close to maximal effort 1min recovery ) 2-2.5mins recovery between sets. GA BO JD FLITWICK FOOTBALL CENTRE THEN FALLOWFIELD, AMPTHILL

December

 

 

 

5 Long Reps -  Split into 2 groups after warm up. Fast group doing loop from corner up to Tesco down though school and up through Bluebell Close back to start, lap approx 0.75 mile, with 2 min recovery. Faster group 4 x 1mile reps with 800m jog recoveries - From start in Manor Way, 1 loop up to top, left along the footpath (used for the 5k TT) to Eagle Drive. Jog recovery is then left to Manor Way junction and back to start. NJ GS FLITWICK FOOTBALL CENTRE THEN CORNER STEPPINGLEY ROAD/MANOR WAY

 

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.

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

 

 

Nice'n'Easy Thursday Social Runs ...

Here is the list of the Nice and Easy Thursday runs for 2017 from April - September.

In order to run off road and in different places across some very lovely countryside in the spring and summer we meet in different places on a Thursday evening.  We are planning some new venues so the list may be subject to change, so keep an eye on the website.

The run covers 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 6.30pm, 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 

April

Venue

Notes

20

Flitton Moor – meet on hard-standing beside the barn

Down Brook Lane – between church and White Hart pub & over river to new barn.  You can park here.

27

Houghton House car park – north of Ampthill

That’s along the track from top of hill, on B530 going north from Ampthill

May

4

5K Time Trial

Center Parcs

11

Sharpenhoe – meet in lay-by

That’s on Barton side of village just east of turn to Streatley & Sharpenhoe Clappers

18

Flitwick Leisure Centre

 

25

Barton-Le-Clay

Meet by the church

June

1

5K Time Trial

Center Parcs

8

Woburn

Meet in car park opposite church

15

Sundon Quarry

Meet in Parish car park opposite the Indian Restaurant

22

Toddington – park sensibly in Willow Way – off Dunstable Road

That’s the road on the right between petrol station and fire station.  This is a 4.5 mile run if weather is good

29

Maulden Church Meadow & Woods

Meet at the car park by Maulden church

July

6

5K Time Trial

Center Parcs

13

Barton-Le-Clay – Faldo Road

That’s business park turn off A6 Barton by-pass

20

Maulden – meet in The Brache

Car park alongside recreation ground

27

Eversholt

Meet at the Village Hall

August

3

5K Time Trial

Center Parcs

10

Westoning

Meet by the church

17

Harlington Mill Nursery car park

On right on Barton road – just before bends from Harlington.  On left after bends form Barton.

24

Pegsdon Hills

Meet in lay-by near Pegsdon Lodge

31

Ridgemont – meet at rear of pub (Rose & Crown) 

Stay afterwards for a drink or 2… 

September

7

5K Time Trial – handicap event

Center Parcs

14

Sundon Hills

Meet at Country Park car park

21

Pulloxhill

Meet by the church

28

Clophill - Meet at the Green

That’s by post office – behind The Flying Horse

October

5

5K Time Trial

Eagle Drive

12

Toddington

Meet by the Library

19

Harlington

Meet at lay-by in Goswell End Road

26

Flitwick Leisure Centre

 

 

 

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: Saturday, 15 April 2017 19:15