Monday Night Training
Starting 4th September- All meet at the Heron Hall Playing Field, Storth 6-7pm
Monday Night Running Club
For the juniors
Week 1 – time trial- up and down Dollywood Lane – max distance 1.6 mile
Week 2 – Athletics-based activities – Run, Jump, and Throw
Week 3 – Running based activities
Week 4 – Plyometric sessions
Week 5 - Off-road hill running- hill reps
Week 6 - Athletics-based activities – Run, Jump, and Throw
But......Monday nights
are not just for Juniors anymore…..
For the last few
years, we have been running an adult session alongside the junior sessions.
These sessions are not like a Wednesday club run, they are structured and
designed to make you a stronger runner, and therefore less prone to injury
(hopefully).
They follow a 6-week
rotation
Week 1 - A time trial – a 5k circuit around Storth
Week 2 – Hill reps – Hills are simply the best way to build running strength,
running up inclines forces your muscles to work harder with each step, and as
you grow stronger, your stride becomes more efficient and your speed improves.
Week 3 – Interval training – These sessions force your body to take on a
higher aerobic capacity, allowing you to run for a longer time at a faster
pace. Running at a faster pace for an interval- will cause speed adaptations to
happen, and improve your distance running pace.
Week 4 – Strength and conditioning sessions – Strength work accomplishes 3
goals for runners, it prevents injuries by strengthening muscles and connective
tissues, and it helps you to run faster by boosting neuromuscular coordination
and power. It also improves the running economy by encouraging coordination and
stride efficiency
Week 5 - Hill reps
Week 6 - Interval training
The hill reps
and intervals will be set on time, not distance, as this is more inclusive- it
allows people to go as far as they can in a given time… faster people will go
further…allowing less rapid people to get the maximum benefit without feeling
under pressure. Everyone needs to train constructively without too much
training overload, slower runners need to be productive without trying to compete
with the speedier runners, and faster runners need to be challenged and not
wait for slower runners to complete a set.