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ROTHERHAM HARRIERS & ATHLETIC CLUB Founded
1887
TRAINING
SCHEDULE FOR DISTANCE GROUP
Example schedule for Distance Group
Early Summer Programme
|
Week starts: |
Mon |
Wed |
|
02/04 |
A |
B |
|
09/04 |
C |
A |
|
16/04 B.H. |
D |
B |
|
23/04 |
C |
A |
|
30/04 |
B |
D |
|
06/05 B.H. |
C |
A |
|
11/05 |
B |
C |
|
18/05 |
D |
A |
Aim is to improve speed, so longer
recovery in track sessions
Session A:- 800m reps on track. 150 sec recovery. 6 reps.
Session B:- ‘Pyramid’ session on Grass
1,2,3,4,5,4,3,2,1 minute strides, half time of previous
stride for recovery
Session C:- 400m reps on track.
120 sec recovery. 12 reps.
Session D:- Special (3 different sessions)
Reminder of Winter Session
caption
Week
starts: |
Mon |
Wed |
|
01/01 |
A |
B |
|
08/01 |
C |
D |
|
15/01 |
E |
B |
|
22/01 |
C |
D |
|
29/01 |
A |
B |
|
5/02 |
C |
D |
|
12/2 |
A |
E |
|
19/02 |
C |
D |
|
26/02 |
A |
B |
|
05/03 |
C |
D |
|
12/03 |
A |
B |
|
19/03 |
E |
D |
|
26/03 |
C |
B |
Short recovery to improve stamina
Session A:- Sustained run.
8 (or 5) miles OR Steeplechase session.
Session B:- 400m reps
on track. 30 sec recovery. 16 reps.
Session C:- Hill session.
2 sets of (6’ x 5’ x 4’). 1½ min recovery
between each hill type and 3 min recovery between sets.
Session D:- Kilometre repetitions
(road session). 8 reps. (NEW SESSION)
Session E:- ‘Round the Blocks’ session.
Well, as you will see, the schedule finished last Wednesday. The
fine Scotsman was there with copies of the new schedule but he
said No Henry, I'll e-mail it to you. So, here we are, the new
schedule:
Well, what's the craic?
See our Report for a description
of some sessions and sample times.
Can you stand the pace (or even run that slow)?
Last update 31 Mar, 2001 by Henry Marston, henry@NOThmarston.co.uk
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