Training from 2nd April 2024 going forward:

The sessions which are detailed below are between 45 mins and an hour long. They are not run on bank holidays.

Monday

Group Sessions

Time: 7:30pm – Chalkwell

Members are invited to meet by Saltwater Cafe and are required to register in and out on the attendance sheet.
 
Session will consist of a social run of various lengths to cater for all abilities with routes varying from week to week.
 
Please try and arrive 5 minutes early so we can start the session on time.

Wednesday

Training Session

Time: 7:30pm – Chalkwell

Members are invited to meet by Saltwater Cafe and are required to register in and out on the attendance sheet.
 
With the focus on technique and injecting some pace/efficiency into your running, we plan the sessions to suit all pace groups from sub-17 through to 32 min 5k.
 
Please try and arrive 5 minutes early so we can start the session on time. 

Friday

Training Session

Time: 9:15am – Leigh

Members are invited to meet opposite The Grove restaurant on the corner of Marine Parade and are required to register in and out on the attendance sheet.

 
Session will consist of a social run of various lengths to cater for all abilities with routes varying from week to week.
 
Please try and arrive 5 minutes early so we can start the session on time.

If you have any questions regarding training please email info@leighonseastriders.co.uk

Wednesday Training Schedule April – June

DateDistance (m / time)QtyRecoveryPace GroupsNotes
Chalkwell Seafront spring venue
3rd April 20246 x 3 minx52 mins activeAllTarget 5km pace, walk recovery
Sunset 19:32
10th April 2024"Pier Hill - 2.7km, 2-9 reps, 2.7kmx7 (1), x8 (2+3), x9 (4)Jog down hillAllIncrease pace every km each way to reach 5km pace
17th April 2024400m Paired30 mins200m jogAllPair with someone similar pace
Target hard effort (P4-P5) with walk/jog recovery
14th April 2024700m, 800m, 900m, 1kmx5 on 9 min turnover1:1 active1, 2, 3, 45km TT (PB) target pace (P3)
1st May 2024200's Trio Relay26 mins2:1 activeMixedMax effort for duration 30-45s (P5-P6)
Sunset 20:21
8th May 2024Kenyon Hills"10 min WU increasing pace
35 mins hills
10 min return increasing pace"
Active1, 2, 3, 4No steps, stay in tight groups, swap lead runner every 2 mins
15th May 2024"Fartlek Loops - Alternating 100/200m"30 minsActiveAll5km TT (PB) target pace (P3)
22nd May 2024400m8, 9, 10, 11200m jog1, 2, 3, 4Target hard effort (P5) with walk/jog recovery
29th May 2024"Attack da Block - Chalkwell Gdns relay"40 mins2:1 activeMixedTarget mid-hard effort (P4) with walk/jog recovery
5th June 2024Hillway Repsx8-10 (35 mins)2:1 activeAllTrio relay or 3 groups - numbers dependant
Sunset 21:09
12th June 2024Beach / Circuit35 minsN/AAllWear older shoes and a smile
Belfairs Woods summer venue
19th June 20241km / 800m loopsx51:1 active1, 2, 3, 4Light trail shoes might be preferable but not essential
Sunset 21:17
26th June 2024Alternating 800m / 400mx61:1 active1, 2, 3, 4
Group5k TimePaceDescription
>1>27:00P1 / P2Easy jog / LSR pace
223:00 - 26:59P3Tempo
320:00 - 22:59P4Intervals >800m
4<19:59P5Intervals 400-800m
P6100% Max. Effort

Essential Safety for all Training

Please be reminded to tick in and cross out of attendance sheets when attending training sessions – It’s extremely important to tick back in to make sure everyone is back safely.

If you NOT returning to the starting place, please make a run leader aware before you depart.

To keep everyone safe we ask all our members to not attend training if they are meant to be isolating or are showing any symptoms of any contagious illness.

Training plan for how to prepare for a 10k Race

Please see below for two suggested training plans for a 10km, one for newer/less experienced runners and one for intermediates.

Both plans are generic and so will not be perfect for anybody, but they will provide a good basis for anyone looking for some help with their 10km training.

The plans have been put together using the following principles:

  • Four runs per week for intermediate (1 easy, 1 speed, 1 tempo, 1 long) and three per week for newer runners (no tempo)
  • For easy / long runs we have used time rather than distance to better accommodate different capabilities.
  • Aligned the runs with the LoSS sessions as far as possible.
  • Suggested two S&C / yoga / pilates per week for the all-important injury prevention / prehab.
  • Every 4th week is a ‘down’ week in which the volume and intensity is reduced to aid recovery and recuperation.
  • Any hard day (speed, tempo or long run) is followed by an easy day.
  • We’ve included three key sessions (highlighted in yellow); two 5k time trials (at park run) and one speed session. Each of these are intended to provide a good marker for the 10k race time.

 

If you have any questions, please feel free to contact Jim Dodsworth at jim.dodsworth@651consulting.com who will be happy to help.

beginner_10k plan_LoSS v1

Newer/Less Experienced Runner Plan:

WeekMondayTuesdayWednesdayThursdayFridaySaturdaySunday
EASYREST / S&CSPEEDRESTRESTLong run or PRREST
1easy run (30-40 mins)REST or Strength & Conditioning or yoga / pilatesLoSS speed session e.g. 3-5x1km at slightly faster than 5k race pace. 3 min rest between repsRESTREST or Strength & Conditioning or yoga / pilatesLong run 40-55 minsREST
2easy run (30-40 mins)REST or Strength & Conditioning or yoga / pilatesLoSS speed session e.g. 5 min (4 min rec), 4 min (3 min rec), 3 min (2 min rec), 2 min (1 min rec), 1 min (1 min)RESTREST or Strength & Conditioning or yoga / pilatesLong run 45-60 minsREST
3easy run (35-45 mins)REST or Strength & Conditioning or yoga / pilatesLOSS speed session e.g. 3-4 x 1 mile at 10k pace - 3 min recRESTREST or Strength & Conditioning or yoga / pilatesLong run 50-65 minsREST
4easy run (30-40 mins)REST or Strength & Conditioning or yoga / pilatesLoSS speed session e.g. 12-16 x 60 seconds on, 60 seconds offRESTREST or Strength & Conditioning or yoga / pilates5k TT at PRREST
5easy run (35-45 mins)REST or Strength & Conditioning or yoga / pilatesLoSS speed session e.g. pyramid up (1200, 900, 600, 400, 200, 100) 2-3 min rest between repsRESTREST or Strength & Conditioning or yoga / pilatesLong run 55-70 minsREST
6easy run (35-45 mins)REST or Strength & Conditioning or yoga / pilatesLoSS speed session e.g. 10-12 x 200 with 60-90 seconds recoveryRESTREST or Strength & Conditioning or yoga / pilatesLong run 55-70 minsREST
7easy run (40-50 mins)REST or Strength & Conditioning or yoga / pilatesLoSS speed session e.g. pyramid down (100, 200, 400, 600, 900, 1200) 2-3 min rest between repsRESTREST or Strength & Conditioning or yoga / pilatesLong run 60-80 minsREST
8easy run (35-40 mins)REST or Strength & Conditioning or yoga / pilatesLoSS speed session e.g. 4-6 x 880m - first 800m at slightly faster than 5k pace, last 80m fast. 3 mins jog between repsRESTREST or Strength & Conditioning or yoga / pilates5k TT at PRREST
9easy run (40-50 mins)REST or Strength & Conditioning or yoga / pilatesLOSS speed session e.g. 1-2 x 2 mile, 1 x 1 mile at 10k pace - 3 min recRESTREST or Strength & Conditioning or yoga / pilatesLong run 60-80 minsREST
10easy run (40-50 mins)REST or Strength & Conditioning or yoga / pilatesLoSS speed session e.g. 8-10 x 400m with 2 min recoveryRESTREST or Strength & Conditioning or yoga / pilatesLong run 60-80 mins with last 10 minutes at a faster paceREST
11easy run (40-50 mins)REST or Strength & Conditioning or yoga / pilatesLOSS speed session: 3 x 2 mile at target 10k pace (5 min jog recovery)RESTREST or Strength & Conditioning or yoga / pilatesLong run 40-50 mins with last 10 mins at a faster paceREST
12easy run (30-40 mins)REST or Strength & Conditioning or yoga / pilatesRace sharpener: 6-8 x 1 min (at 10k pace) with 1 min jog recRESTREST or Strength & Conditioning or yoga / pilatesREST10k RACE

Intermediate Runner Plan:

WeekMondayTuesdayWednesdayThursdayFridaySaturdaySunday
EASYREST / S&CSPEEDREST / S&CTEMPO**Rest or PRLONG RUN
1Easy run (40-60 mins)REST or Strength & Conditioning or yoga / pilatesLoSS speed session e.g. 5x1km at slightly faster than 5k race pace. 3 min rest between repsREST or Strength & Conditioning or yoga / pilates20mins easy, 15 mins tempo, 10 mins easyREST or PRLong run 50-60 mins
2Easy run (40-60 mins)REST or Strength & Conditioning or yoga / pilatesLoSS speed session e.g. 5 min (4 min rec), 4 min (3 min rec), 3 min (2 min rec), 2min (1 min rec), 1 min (1 min)REST or Strength & Conditioning or yoga / pilates30mins easy, 3 x 5 mins tempo (3 min recovery), 10 mins easyREST or PRLong run 50-60 mins
3Easy run (40-60 mins)REST or Strength & Conditioning or yoga / pilatesLOSS speed session e.g. 6 x 1 mile at 10k pace - 3 min recREST or Strength & Conditioning or yoga / pilates20 mins easy, 20 mins tempo, 20 mins easy REST or PRLong run 60-80 mins
4Easy run (40-60 mins)REST or Strength & Conditioning or yoga / pilatesLoSS speed session e.g. 16-20 x 60 seconds on, 60 seconds offREST or Strength & Conditioning or yoga / pilatesEasy run (40-60 mins)5k TT at PR Long run 50-60 mins
5Easy run (40-60 mins) plus 4-6 strides* if feeling goodREST or Strength & Conditioning or yoga / pilatesLoSS speed session e.g. pyramid up (1600, 1200, 900, 600, 400, 300, 200) 2-3 min rest between repsREST or Strength & Conditioning or yoga / pilates20mins easy, 4 x 5 mins tempo (3 min recovery), 10 mins easyREST or PRLong run 60-80 mins
6Easy run (40-60 mins) plus 4-6 strides* if feeling goodREST or Strength & Conditioning or yoga / pilatesLoSS speed session e.g. 10-12 x 200 with 60-90 seconds recoveryREST or Strength & Conditioning or yoga / pilates20 mins easy, 25 mins tempo, 20 mins easyREST or PRLong run 60-80 mins with last 10 mins at a faster pace
7Easy run (40-60 mins) plus 4-6 strides* if feeling goodREST or Strength & Conditioning or yoga / pilatesLoSS speed session e.g. pyramid down (200, 300, 400, 600, 900, 1200, 1600) 2-3 min rest between repsREST or Strength & Conditioning or yoga / pilates20mins easy, 4 x 6 mins tempo (3 min recovery), 10 mins easyREST or PRLong run 75-90 mins
8Easy run (40-60 mins)REST or Strength & Conditioning or yoga / pilatesLoSS speed session e.g. 6 x 880m - first 800m at slightly faster than 5k pace, last 80m fast. 3 mins jog between repsREST or Strength & Conditioning or yoga / pilatesEasy run (40-60 mins)5k TT at PRLong run 60-75 mins
9Easy run (40-60 mins) plus 4-6 strides* if feeling goodREST or Strength & Conditioning or yoga / pilatesLOSS speed session e.g. 2 x 2 mile, 2 x 1 mile at 10k pace - 3 min recREST or Strength & Conditioning or yoga / pilates20 mins easy, 25 mins tempo, 20 mins easyREST or PRLong run 75-90 mins with last 10-20 mins at faster pace
10Easy run (40-60 mins) plus 4-6 strides* if feeling goodREST or Strength & Conditioning or yoga / pilatesLoSS speed session e.g. 8-10 x 400m with 2 min recoveryREST or Strength & Conditioning or yoga / pilates20mins easy, 3 x 8 mins tempo (3 min recovery), 10 mins easyREST or PRLong run 75-90 mins
11Easy run (40-60 mins) plus 4-6 strides* if feeling goodREST or Strength & Conditioning or yoga / pilatesLOSS speed session: 3 x 2 mile at target 10k pace (5 min jog recovery)REST or Strength & Conditioning or yoga / pilates20 mins easy, 25 mins tempo, 20 mins easyREST or PRLong run 45-60 mins with last 10 mins fast (10k pace)
12Easy run (40-60 mins)REST or Strength & Conditioning or yoga / pilatesRace sharpener: 6-8 x 1 min (at 10k pace) with 1 min jog recREST or Strength & Conditioning or yoga / pilatesREST or 30-40 mins easy20 min shakeout run10k RACE
*strides - 15-20 seconds of effort with 45-60 seconds jog recovery. Fast ish but under control not a sprint
** Tempo - a pace you could hold for approx 1 hour. Should be 'comfortably hard'