Strathearn Harriers - New Year's Day Run 2014

April-June 2018 training programme

Wednesday evening training

April-June 2018

Our Wednesday club sessions cater for the area of training that is generally hardest on your own, where you need to work at a high intensity - we all know we work harder and keep going for longer when we’re working with our peers around us. These sessions are a great addition to your overall training routine.

Obviously, you’ll gain most if you can come to every session, but even if you can’t manage this, please do come along if you can't manage every week and you can still see significant results. The training will be great preparation for the start of the 2018 racing season and club championship. It should also set you all up nicely to record some impressive times at your chosen distance, from short distance (5k) up to marathon and ultra.

In addition to the routines below, each session will finish with a strength and conditioning segment.

18 April

Parlauf 5x5 mins (2 minute recovery rest)

For those unsure of parlauf: working in pairs of similar speed around an oval:

Runner 1 starts on 1 side of the oval and runner 2 on the other.

Runner 1 runs at a brisk/ fast pace around 1st half of the oval to meet Runner 2.

When Runner arrives 1, Runner 2 runs around the 2nd half of the oval

Meanwhile Runner 1 jogs across the oval to original start position in time to meet Runner 2.

And repeat!

25 April

8x3 minute intervals (90 second recoveries)

2 May

Down the stairs, running for 180/150/120/90/60/30 (recover ½ run time) x2

9 May

Hill reps. 8 x 2 minutes on Laggan Hill.

16 May

Fartlek training around marked area for 30 mins. Fast paced running on 2 sides of area, with recovery jogs between.

23 May

Parlauf 5×5 mins (2 minute recovery rest)

30 May

8x3 minute intervals (90 second recoveries)

6 June

Down the stairs, running for 180/150/120/90/60/30 (recover ½ run time) x2

13 June

Hill reps. 8 x 2 minutes on Laggan Hill.

20 June

Fartlek training around marked area for 30 mins. Fast paced running on 2 sides of area, with recovery jogs inbetween.

27 June

Bleep test