Training from 1st September 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 outside Saltwater Beach Cafe on Chalkwell Esplanade 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 outside Saltwater Beach Cafe on Chalkwell Esplanade 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 July - August
| Date | Distance (m / time) | Qty | Recovery | Pace Groups | Notes |
|---|---|---|---|---|---|
| Belfairs Woods summer venue | |||||
| 3rd July 2024 | Painted Trees Hill Reps | 30 min continuous | Jog down hill | Pairs | Pair with someone of similar pace. Take it in turns to lead the rep |
| 10th July 2024 | 1km loops | 4-5 on an 8 minute turnaround | 1:1 active | 1, 2, 3, 4 | 5k target pace |
| 17th July 2024 | Trio 200m relay | 30 min continuous | 2:1 | Mixed | Shuttle run format. 2 team members start at one end, the other 200m away. |
| 24th July 2024 | The 4th Loops | 2 groups, alternate directions | 1:1 active | Mixed | Overtaking, undulating ground, agility and awareness |
| 31st July 2024 | Up and down 400s (3 groups) | 9-10 reps | 2:1 | Mixed | Hard effort P5 |
| 7th August 2024 | 6 x 3 mins | 6 reps total | 2 mins | All | 5k target pace |
| 14th August 2024 | Fartlek pyramid | 60, 90, 2:00, 3:00, 4:00, 3:00, 2:00, 90, 60 | 1:1 active | All | Hard effort P5 - P6 |
| Chalkwell Seafront | |||||
| 21st August 2024 | Kenyon Hills | 10 min WU (increasing pace) 35 mins hills 10 min CD return | Active | 1, 2, 3, 4 | Avoid steps, stay in tight groups, swap lead runner every 2 mins |
| 28th August 2024 | Seafront 22/20 | 22 mins out, 20 mins back | Continuous | Small groups 3-5 | 10k Target Pace on return leg. Stick together and work together |
| All sessions are subject to change based on weather conditions, area and coaches availability | |||||
| Group | 5k Time | Pace | Description | ||
| >1 | >27:00 | P1 / P2 | Easy jog / LSR pace | ||
| 2 | 23:00 - 26:59 | P3 | Tempo | ||
| 3 | 20:00 - 22:59 | P4 | Intervals >800m | ||
| 4 | <19:59 | P5 | Intervals 400-800m | ||
| P6 | 100% Max. Effort | ||||
| *Pace groups based time for a 5k | |||||
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.
Newer/Less Experienced Runner Plan:
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|---|
| EASY | REST / S&C | SPEED | REST | REST | Long run or PR | REST | ||
| 1 | easy run (30-40 mins) | REST or Strength & Conditioning or yoga / pilates | LoSS speed session e.g. 3-5x1km at slightly faster than 5k race pace. 3 min rest between reps | REST | REST or Strength & Conditioning or yoga / pilates | Long run 40-55 mins | REST | |
| 2 | easy run (30-40 mins) | REST or Strength & Conditioning or yoga / pilates | LoSS 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) | REST | REST or Strength & Conditioning or yoga / pilates | Long run 45-60 mins | REST | |
| 3 | easy run (35-45 mins) | REST or Strength & Conditioning or yoga / pilates | LOSS speed session e.g. 3-4 x 1 mile at 10k pace - 3 min rec | REST | REST or Strength & Conditioning or yoga / pilates | Long run 50-65 mins | REST | |
| 4 | easy run (30-40 mins) | REST or Strength & Conditioning or yoga / pilates | LoSS speed session e.g. 12-16 x 60 seconds on, 60 seconds off | REST | REST or Strength & Conditioning or yoga / pilates | 5k TT at PR | REST | |
| 5 | easy run (35-45 mins) | REST or Strength & Conditioning or yoga / pilates | LoSS speed session e.g. pyramid up (1200, 900, 600, 400, 200, 100) 2-3 min rest between reps | REST | REST or Strength & Conditioning or yoga / pilates | Long run 55-70 mins | REST | |
| 6 | easy run (35-45 mins) | REST or Strength & Conditioning or yoga / pilates | LoSS speed session e.g. 10-12 x 200 with 60-90 seconds recovery | REST | REST or Strength & Conditioning or yoga / pilates | Long run 55-70 mins | REST | |
| 7 | easy run (40-50 mins) | REST or Strength & Conditioning or yoga / pilates | LoSS speed session e.g. pyramid down (100, 200, 400, 600, 900, 1200) 2-3 min rest between reps | REST | REST or Strength & Conditioning or yoga / pilates | Long run 60-80 mins | REST | |
| 8 | easy run (35-40 mins) | REST or Strength & Conditioning or yoga / pilates | LoSS speed session e.g. 4-6 x 880m - first 800m at slightly faster than 5k pace, last 80m fast. 3 mins jog between reps | REST | REST or Strength & Conditioning or yoga / pilates | 5k TT at PR | REST | |
| 9 | easy run (40-50 mins) | REST or Strength & Conditioning or yoga / pilates | LOSS speed session e.g. 1-2 x 2 mile, 1 x 1 mile at 10k pace - 3 min rec | REST | REST or Strength & Conditioning or yoga / pilates | Long run 60-80 mins | REST | |
| 10 | easy run (40-50 mins) | REST or Strength & Conditioning or yoga / pilates | LoSS speed session e.g. 8-10 x 400m with 2 min recovery | REST | REST or Strength & Conditioning or yoga / pilates | Long run 60-80 mins with last 10 minutes at a faster pace | REST | |
| 11 | easy run (40-50 mins) | REST or Strength & Conditioning or yoga / pilates | LOSS speed session: 3 x 2 mile at target 10k pace (5 min jog recovery) | REST | REST or Strength & Conditioning or yoga / pilates | Long run 40-50 mins with last 10 mins at a faster pace | REST | |
| 12 | easy run (30-40 mins) | REST or Strength & Conditioning or yoga / pilates | Race sharpener: 6-8 x 1 min (at 10k pace) with 1 min jog rec | REST | REST or Strength & Conditioning or yoga / pilates | REST | 10k RACE |
Intermediate Runner Plan:
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|---|
| EASY | REST / S&C | SPEED | REST / S&C | TEMPO** | Rest or PR | LONG RUN | ||
| 1 | Easy run (40-60 mins) | REST or Strength & Conditioning or yoga / pilates | LoSS speed session e.g. 5x1km at slightly faster than 5k race pace. 3 min rest between reps | REST or Strength & Conditioning or yoga / pilates | 20mins easy, 15 mins tempo, 10 mins easy | REST or PR | Long run 50-60 mins | |
| 2 | Easy run (40-60 mins) | REST or Strength & Conditioning or yoga / pilates | LoSS 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 / pilates | 30mins easy, 3 x 5 mins tempo (3 min recovery), 10 mins easy | REST or PR | Long run 50-60 mins | |
| 3 | Easy run (40-60 mins) | REST or Strength & Conditioning or yoga / pilates | LOSS speed session e.g. 6 x 1 mile at 10k pace - 3 min rec | REST or Strength & Conditioning or yoga / pilates | 20 mins easy, 20 mins tempo, 20 mins easy | REST or PR | Long run 60-80 mins | |
| 4 | Easy run (40-60 mins) | REST or Strength & Conditioning or yoga / pilates | LoSS speed session e.g. 16-20 x 60 seconds on, 60 seconds off | REST or Strength & Conditioning or yoga / pilates | Easy run (40-60 mins) | 5k TT at PR | Long run 50-60 mins | |
| 5 | Easy run (40-60 mins) plus 4-6 strides* if feeling good | REST or Strength & Conditioning or yoga / pilates | LoSS speed session e.g. pyramid up (1600, 1200, 900, 600, 400, 300, 200) 2-3 min rest between reps | REST or Strength & Conditioning or yoga / pilates | 20mins easy, 4 x 5 mins tempo (3 min recovery), 10 mins easy | REST or PR | Long run 60-80 mins | |
| 6 | Easy run (40-60 mins) plus 4-6 strides* if feeling good | REST or Strength & Conditioning or yoga / pilates | LoSS speed session e.g. 10-12 x 200 with 60-90 seconds recovery | REST or Strength & Conditioning or yoga / pilates | 20 mins easy, 25 mins tempo, 20 mins easy | REST or PR | Long run 60-80 mins with last 10 mins at a faster pace | |
| 7 | Easy run (40-60 mins) plus 4-6 strides* if feeling good | REST or Strength & Conditioning or yoga / pilates | LoSS speed session e.g. pyramid down (200, 300, 400, 600, 900, 1200, 1600) 2-3 min rest between reps | REST or Strength & Conditioning or yoga / pilates | 20mins easy, 4 x 6 mins tempo (3 min recovery), 10 mins easy | REST or PR | Long run 75-90 mins | |
| 8 | Easy run (40-60 mins) | REST or Strength & Conditioning or yoga / pilates | LoSS speed session e.g. 6 x 880m - first 800m at slightly faster than 5k pace, last 80m fast. 3 mins jog between reps | REST or Strength & Conditioning or yoga / pilates | Easy run (40-60 mins) | 5k TT at PR | Long run 60-75 mins | |
| 9 | Easy run (40-60 mins) plus 4-6 strides* if feeling good | REST or Strength & Conditioning or yoga / pilates | LOSS speed session e.g. 2 x 2 mile, 2 x 1 mile at 10k pace - 3 min rec | REST or Strength & Conditioning or yoga / pilates | 20 mins easy, 25 mins tempo, 20 mins easy | REST or PR | Long run 75-90 mins with last 10-20 mins at faster pace | |
| 10 | Easy run (40-60 mins) plus 4-6 strides* if feeling good | REST or Strength & Conditioning or yoga / pilates | LoSS speed session e.g. 8-10 x 400m with 2 min recovery | REST or Strength & Conditioning or yoga / pilates | 20mins easy, 3 x 8 mins tempo (3 min recovery), 10 mins easy | REST or PR | Long run 75-90 mins | |
| 11 | Easy run (40-60 mins) plus 4-6 strides* if feeling good | REST or Strength & Conditioning or yoga / pilates | LOSS speed session: 3 x 2 mile at target 10k pace (5 min jog recovery) | REST or Strength & Conditioning or yoga / pilates | 20 mins easy, 25 mins tempo, 20 mins easy | REST or PR | Long run 45-60 mins with last 10 mins fast (10k pace) | |
| 12 | Easy run (40-60 mins) | REST or Strength & Conditioning or yoga / pilates | Race sharpener: 6-8 x 1 min (at 10k pace) with 1 min jog rec | REST or Strength & Conditioning or yoga / pilates | REST or 30-40 mins easy | 20 min shakeout run | 10k RACE |