Strathearn Harriers - New Year's Day Run 2014

January - March 2018 training programme

Wednesday evening training

January-March 2018

The programme will start with a simple fitness test to give everyone a base point, and we’ll repeat this test at the end of the 12-week block. The 2nd test will give a good measure of the progress made. The fitness test is a very standard bleep test, which consists of basic shuttle running over a distance of 20m, with the aim to complete the distance before the bleep! It starts off nice and gentle and then as each shuttle goes past the bleeps get closer together.(For those interested, you can use your bleep test scores to find an estimated VO2 max)

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.

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

10 January

 Bleep test (scores are now available here)

24 January

 6x4 minute fartlek (2 minute recoveries)

31 January

 Pyramid (30, 60, 90, 120, 150, 180, 180, 150, 120, 90, 60, 30 seconds, recovery half the run time)

7 February

 30 second hill (Craigard Rd) reps working at max intensity (2 minute recovery between reps. 2 sets of 4, with 4 minutes rest between sets. A finisher of a final 2 x 30 second reps, with no rest.)

14 February

 12x 2 minute fartlek (1 minute recoveries)

21 February

 12x 2 minute fartlek (55 second recoveries)

28 February

 Pyramid (30,60,90,120,150,180,180,150,120,90,60,30 seconds, recovery half the run time)

7 March

 30 second hill (Craigard Rd) reps working at max intensity. (2 minute recovery between reps. 2 sets of 4, with 4 minutes rest between sets. A finisher of a final 2x 30 second reps, with no rest.)

14 March

 12x 2 minute fartlek (50 second recoveries)

21 March

 12x 2 minute fartlek (45 second recoveries)

28 March

 Pyramid (30,60,90,120,150,180,180,150,120,90,60,30 seconds, recovery half the run time)

4 April

 Bleep test

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