‘* 16 Nov – meet as usual at B&B Rugby Club for 7pm set off, but the intervals (see details under Files) will be on John Escritt Rd (~7.10pm), to avoid a clash with the Junior 3km handicap on the Staveley Rd loop. *’

We are switching to some Speed Intervals for the next 7 weeks (9 Nov to 21 Dec 2021) with a focus on improving your 5k run pace and resilience, having just done 7 weeks of Hill Reps. Meet at the B & B Rugby Clubhouse ( after the Str & Cond session) we’ll then head off to a suitable location. On the road for the 9 Nov (road shoes). High viz/reflective or light coloured tops please and you may find a head torch useful for the jog from / back to the Rugby Club.

We will start working at your current 5k pace and gradually introduce some faster pace work over the 7 weeks. If you want to run a good 5k you and your body need to understand what your 5k pace feels like so you need to spend some time training at that pace. If you want to improve your 5k pace you need to include some faster running to prepare you physically ( (stronger muscles & tendons, more lactate tolerance etc) and mentally (yes it does feel harder but yes it is possible).
Full details of the planned sessions are in the attached file. The session may be amended to suit the particular group and conditions on the night.

If you have not done any ‘speed’ work recently you can still join in at a lower pace – ask one of the leaders or coaches for advice. Any changes in your running pace or distance should be introduced gradually so your body has time to adjust and to reduce the risk of strains or injury.
For anyone wondering about speed intervals or hill reps, your short term your choice depends on your immediate running goals – the speed intervals would probably benefit your performance in a flat 5-10k race, whereas the hill reps will help prepare you for cross country events or any race with hills.
Longer term everyone can benefit from a mix of speed and hill work so the plan is to alternate 6-7 week blocks of training.
Speed work helps you step your running to that next level, developing your muscle and aerobic capability to run faster, and letting your body get accustomed to that higher work level and faster run speed. It may feel out of your comfort zone to begin with but with practice and repetition it becomes your comfort zone.
Hill work develops more muscle power and elasticity as you use more of your muscle fibres in all your leg muscles. Your calf muscles contract more quickly, your quad (front thigh) power improves from a higher knee lift, and your gluts (bottom) get stronger from a stronger push off. All these will benefit all your running – flat or hills.
Cost £1.00 Members, £2 guests.

Queries to beckyweight@btinternet.com.