Saturday Running Programme

Saturday Running Programme

I will be starting a running programme after the Saturday swim from Ringwood (instead of biking).  The purpose is to prepare for Ironman-distance events next Summer but anyone is welcome to join me.

The objectives are:

1)  To build endurance and fat burning capability during the winter.

2)  To build muscular endurance during the spring.

3)  To acclimatise to heat during early summer (assuming there is one!).

4)  To test and develop a hydration and nutrition strategy for the run.

The programme, therefore, based on a four week cycle with one recovery week, is as follows:

1)  Start with 8 miles and, over a twenty week period, build to 18 miles.  Intensity is easy to steady (primarily staying below 65%)

2)  Interim period building pace in last quarter of the runs.

2)  Ten week period, 12 to 18 miles easy with efforts and hill work.

As a general rule, the run will be non-stop.  In view of the potential for differences in pace I am designing routes that have loop-backs and cut-offs, so people can either break off from the route early or can be safe in the knowledge that the group will return to them.  This will also cater for those wishing to practice a run-walk strategy.

All running will be off-road (apart from getting to and from the sports centre) and it is up to individuals to select clothing and footwear appropriate to the conditions.

We’ll leave Ringwood at around 11.00 and run for between 1 to 2.5 hours.

The training is designed for Ironman events but I have scheduled it so that we reach full distance before the spring marathons (eg

London

) so those marathon training stand to gain too.  All abilities are welcome and I’ll ensure that no one is left behind; equally, though, be prepared to head back on your own if you intend to run short.  I’ll bring small copies of maps with our routes on them.

Please note that this is not a coached running group and I am not a running coach.  It’s simply an invitation for others to join me on my regular runs.  Session was trialled on 10^th Nov and schedule starts 17^th Nov.

Ashley

Comments

[andrew downton]

HI MATE
JUST INCASE YOU ARE UNAWARE IF YOUR LOOKING TO TRAIN FOR A SPRING MARATHON THE MAD MARCH HARE IS A GREAT RACE TO ENTER BUT ALSO FILLS UP VERY SOON BECAUSE OF LONDON MARATHON HOPE THIS HELPS
ANDY D