Monday Night Summer Training

Summer Training

Summer training means interval hill sessions and flat speed sets. We will run similar programs for both the Juniors and Senior groups training on Monday nights, throughout the summer term. The aim is to build your speed, and confidence to push up (and down) a hill!

Hill sessions are recommended once a week, essentially, because it's a way of practising running faster for shorter periods, to improve your speed overall. It's simply about pushing yourself to run that bit faster. And remember, those recovery intervals can still be a brisk walk if you need them to be – it's all simply about taking it at your own pace.

During an interval session, we will always warm up first, with drills and a slow run leading to increased effort, before we start any sprint work. We will then run for a set amount of time (not a set distance to allow everyone to work at their own pace) at a high-intensity level, before jogging or brisk walking for a set amount of recovery time, repeating this until we've finished the session, followed by a very gentle cool-down walk or jog, and some strengthening and stretching exercises to end the session.

How do we judge your pacing? The most important thing to remember is that no one pace fits all. Your pace depends not only on what level you are currently at with your fitness but also on the type of session. Some of the sessions are planned around shorter intervals, running at a higher speed or intensity than longer ones, others may be longer ones which are useful for training for a longer race.

One of the easiest ways to gauge your pace is by using the rate of perceived exertion (RPE) scale – where 1-2 equals very light intensity and 9-10 equals maximum intensity. 

When you're first starting out, for short intervals of 30 seconds to one minute, aim for an RPE of 8 or 9 (your recovery intervals should be at a light intensity of around 2 to 3). Aim for an RPE of 6 to 7 for longer intervals of around two minutes.

But what does all this feel like? If you need help to gauge whether you're pushing hard enough (or too hard), do the talk test: try speaking out loud. If you can only say a word or two, that will be your 8 to 9-intensity pace. If you can say three to four words, that's your 6 to 7-intensity pace.

To keep things interesting we will be varying the locations and the sets- all details of the venues and brief details of the sets can be found on the club calendar.

Don't forget The Storth Stampede on June 8th - there will be races for everyone from 6 years old and above. https://www.heronhall.co.uk/copy-of-villege-fete

As always, please contact me for more information and support, if I can help.

Susan Goodfellow

 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.  

 

Storth Stampede 20th May 2023

 We are excited to invite you to join us for Storth Stampede 2023. This event is part of the 2023 Junior English Fell Running Championship, sponsored by Pete Bland Sports.

 

The event will take place on Saturday, May 20th, 2023. It will feature a series of junior fell races starting from 10:00 onwards. There will be races for all ages, from U9s to seniors, showcasing the best running trails in the area, with specific routes tailored to each age group.

 

In addition to the races, there will be live music, fun children’s activities, and delicious food and drinks. Whether you're a runner or not, the Storth Stampede 2023 event promises to be a fun day out for all.

 

First-place trophies by The Knotted Trees will be awarded for each age group, with vouchers from Pete Bland Sports being donated for the top three in each age group. For more details about the event and to enter the race, please visit our website at https://storthstampede.weebly.com/.

 

Entries are online at https://www.sientries.co.uk/event.php?elid=Y&event_id=10851.

 

U9s: a fun and easy run around the Oak tree, perfect for young children just starting out.
U11s: a slightly more challenging run that goes through Burntbarrow, designed to allow children to test their confidence and skills.
U13s/U15s: a longer run-up Longtail to Beetham Fell, perfect for older children looking for a challenge.
U17s: a challenging run up the Limestone Stairway towards the Fairy Steps, designed to push teenagers to their uphill racing limits.
U19s/Seniors: an inspiring run through Dallam Deer Park, perfect for experienced runners who are looking for a testing run with real character.

 

We hope to see you there.