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 November 2018

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

BO - Brendan O'Mahoney

NJ - Nick Jones

RJ2 - Richie Jones

RJ - Richard Jones

MW - Mark Waine

MB - Mark Billington

SG - Steve Gibbons

JD - Jerry Day

CS - Christine Sharman

PO - Paul Owen

NN - Nichole Neate

 

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

April

Session Detail

Coaches

Venue

(1st stated is lead coach)

17 Long Reps - 4-6 Laps with half time recoveries. Try to work together in groups pushing up the hill and over and then concentrating on relaxed fast leg turnover on the downhill part. (Around 10k pace) NJ GS LW FLITWICK FOOTBALL CENTRE THEN THE FIRS (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)
24 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.  JB  RJ2 GB JK REDBORNE SCHOOL "TRACK" 

May

 

 

 

1 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. RJ MW NN REDBORNE SCHOOL "TRACK" 
8 Yassoo workout - 8 x 800m at fastest even pace. With half time recovery. MB BD MR REDBORNE SCHOOL "TRACK" 
15 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 ) GA BO SG  REDBORNE SCHOOL "TRACK" 
22 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. PO JD CS  CHICKSANDS - ROWNEY WARREN - MEET AT FAR END CARPARK WHERE THE MOUNTAIN BIKERS ARE.
29 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. NJ GS LW REDBORNE SCHOOL "TRACK" 

June

 

 

 

5 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 JB  RJ2 GB JK REDBORNE SCHOOL "TRACK" 
12 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. RJ MW NN AMPTHILL PARK, MEET IN AMPTHILL FOOTBALL CLUB CARPARK
19 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. MB BD MR REDBORNE SCHOOL "TRACK" 
26 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. GA BO SG  REDBORNE SCHOOL "TRACK" 

July

 

 

 

3 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. PO JD CS  REDBORNE SCHOOL "TRACK" 
10 Standard Track Workout - 3 Sets ( 2 x 600m with 90secs recovery, 2 x 300m with 1min recovery ) 3 minutes rest between each set. NJ GS LW REDBORNE SCHOOL "TRACK" 
17 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. JB  RJ2 GB JK DEPENDING ON TRACK - EITHER AT REDBORNE "TRACK" - BUT TO BE CONFIRMED OR OVER AMPTHILL PARK
24 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. RJ MW NN WREST PARK - MEET IN FAR END CARPARK JUST PAST THE MANSION
31 Hilly Loops Efforts - Using a loop of approx. 0.5-0.75 mile, split into groups and complete 6 efforts with 90 secs recovery inbetween each one. MB BD MR CHICKSANDS - ROWNEY WARREN - MEET AT FAR END CARPARK WHERE THE MOUNTAIN BIKERS ARE.

August

 

 

 

7 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. GA BO SG  MEET MAIN AMPTHILL CAR PARK, THEN OVER TO CENTRE PARCS AT STAPLES ENTRANCE  (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)
14 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 PO JD CS  AMPTHILL PARK, MEET IN AMPTHILL FOOTBALL CLUB CARPARK
21 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 LW AMPTHILL PARK, MEET IN AMPTHILL FOOTBALL CLUB CARPARK
28 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  RJ2 GB JK 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

 

 

 

4 Fatigue Simulation Session - 5 Sets ( 90secs hard, 1min rec, 90secs hard, 30secs rec, 90secs hard ) 2 mins recovery between each set. RJ MW NN MEET MAIN AMPTHILL CAR PARK, THEN OVER TO CENTRE PARCS AT STAPLES ENTRANCE  (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)
11 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 BD MR AMPTHILL PARK, MEET IN AMPTHILL FOOTBALL CLUB CARPARK
18 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 SG  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) 
25 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. PO JD CS  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)

October

 

 

 

2 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 NJ GS LW FLITWICK FOOTBALL CENTRE THEN WILLOW WAY, FLITWICK
9 HEADTORCH SESSION - Half Mile Reps.  8x 0.5 mile reps with 90 secs recovery in between each effort. Split into equal ability groups and work @ 5k-10k pace. JB  RJ2 GB JK 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.
16 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. RJ MW NN 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) 
23 Double Trouble Session - 4 x 2 loops of usual circuit (Total 0.80mile) at approximately 10k pace. Work at keeping laps even paced throughout. 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)
30 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.  GA BO SG  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) 

November

 

 

 

6 "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. PO JD CS  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) 
13 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. NJ GS LW 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)
20 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. JB  RJ2 GB 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) 
27 Speed 45 Session - 3 Sets ( 5 x 1min efforts close to maximal effort 1min recovery ) 2-2.5mins recovery between sets. RJ 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)

December

 

 

 

5 8 x half(ish) mile loops with 90 secs recovery between each loop - starting at bottom of Chaucer Way up Byron Crescent dog leg to the top and down Manor Way and stop at the corner with Byron Crescent. Slow jog to start. NJ GS LW 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 ...

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 – Ann will also email all on the Nice and 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 are 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
19 Barton-Le-Clay Meet in Old Road – if coming from the village it is the first right turn on the road to Hitchin.
26 Maulden Church Meadow and Woods Meet at the car park by Maulden Church
May    
3 5K Time Trial Center Parcs
10 Flitwick Moor Meet in the car park down the track opposite Jewsons, past Folly Farm
17 Sharpenhoe Meet in lay-by on the Barton side of the village
24 Woburn Meet in the car park opposite the Church
31 Flitton Moor – meet on the hard standing by the barn Go down Brook Lane past the pub and over the bridge to the new barn
June    
7 5K Time Trial Center Parcs
14 Barton-Le-Clay – Faldo Road Meet by the Business Park at the bottom of the road
21 Silsoe – meet beside the new gym in Obelisk Way. That’s the last road on right - south from pub, just after Bus Stop if coming through Silsoe.   Coming from the south turn towards Silsoe from the roundabout, and it is first road on then left.   You’ll be directed from here.
28 Eversholt Meet at the Village Hall
July    
5 5K Time Trial Center Parcs
12 Pegsdon Hills Meet in lay-by by Pegsdon Lodge
19 Harlington Mill Nursery Meet in the Nursery car park
26 Clophill Meet at the green by the new Co-Op
August    
2 5K Time Trial Center Parcs
9 Houghton House car park Turn along the track towards Houghton House – on the right going out of Ampthill
16 Sundon Hills Meet at the Country Park car park.
23 Barton-Le-Clay Meet in old Road – if coming through the village it is the first right turn on the road to Hitchin
30 Wardhedges, Flitton.  Meet at the rear of Jolly Coopers pub Stay afterwards for a drink or 2…
September    
6 5K Time Trial – handicap event Center Parcs
13 Flitwick Leisure Centre  
20 Maulden Meet in The Brache – the car park alongside the recreation ground
27 Eversholt Meet at the Village Hall
October    
4 5K Time Trial Eagle Drive
11 Toddington Meet by the Library
18 Flitwick – Water End Meet in the Red Lion pub car park in Station Road
25 Harlington Meet in the lay-by in Goswell End Road

 

 

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, 16 April 2018 20:14