15/23 Feb Update – We are switching back to Road Intervals based on ‘Kenyan Hills’ (don’t worry – this is only a very gentle hill, you will barely notice it after the last set of hill reps!) to further develop your speed endurance from Tue 15 Feb . For more details see the attached files. 23 Feb – Excel file switched to a .pdf file which I hope will be easier to access from a phone.

A great group have worked really hard on their Hill Reps over the last 6 weeks, so now they can put that new strength and extra muscle power to use to improve their running pace. We have already seen improved Parkrun times, flat running feeling easier, and hills less daunting. Well done. New to intervals or hill reps? It’s OK for you and you are welcome – we all start somewhere.
Meet at the B & B Rugby Clubhouse ( after the Str & Cond session) we’ll then head off to a suitable location (road). 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.
Please RSVP to this Event for numbers, and if you are a Member get yourself a Quarterly training pass for £9 for Tue & Thu sessions from B&B Rugby Club – for three months (see Store / Shop).

Full details of the planned sessions will be added shortly – see under Files. 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 as the session is suitable for all running paces – 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 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, as well as a general improvement in running strength, efficiency and speed.
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.