Back to grass based intervals at B&B Sports Club for April to June focussing on :
a) developing pace and aerobic capacity by training at your ‘3km Pace’ near your VO2 max capacity (maximum aerobic capacity) and
b) improve your capacity to run longer distances at faster by training at your ‘Target 5k Pace’.
We will include the monthly Keith & Judith Firm 5k series to monitor your performance.
These sessions will support your endurance running for your longer distance targets too and some club targets and events which we hope you will join in and support.
Outline plan (subject to weather / ground conditions etc) , with more detail and other key dates below.
18-Apr 3km pace : 10* 300m Reps, 100m jog recovery
25-Apr 5km pace : 8*600m reps, 200m jog recovery
02-May 3km pace : 10* 300m Reps, 100m jog recovery
09-May K&JFirm 5k No1
16-May 3km pace : 10* 400m Reps, 200m jog recovery
23-May 5km pace : 7*800m reps, 300m jog recovery
30-May 3km pace : 10* 400m Reps, 200m jog recovery
06-Jun K&JFirm 5k No2
13-Jun 3km pace : 6* 600m Reps, 300m jog recovery
20-Jun 5km pace : 8*800m reps, 200m jog recovery
27-Jun 3km pace : 7* 600m Reps, 300m jog recovery
04-Jul K&JFirm 5k No3

If you are new to speed work / intervals or your fitness and conditioning is at a base level then run at an easier pace and reduce the number of reps by one or two and until you become accustomed to the work load. If you are already training at a more advanced level you can add a rep, and push the pace towards your ‘1 mile Pace’.
A guide to your ‘3km Pace’ time for a 300m rep based on your 5km time is in the attached file.

Other dates to book in your diary include :
Sun 11th Jun Bradford Millenium Way Relay. Look out for team calls on this.
Sat 24th Jun Eldwick Gala Fell & Junior races – organized by Bingley Harriers so we always want maximum turnout for running and helping. Keep the hill work going for both of these.
And if you are interested in trying out your running on the track or you have other athletic (throw, jump) skills or ambitions then contact Colin Daniel (colindaniel@gmail.com) and maybe join the Track & Field team at the Northern League on any or all of Sat 20 May, Sun 18 Jun, Sun 9 Jul, and Sat 19 Aug.

General : Register (6.50-6.55) at the B&B Sports Club for a 7pm start. Tue Training sessions are based at Beckfoot School on grass or the B&B Sports Club fields depending on availability, or off-site at a suitable stretch of road or hill : check on Team App for meeting and training location.
A key target is to improve your 5-10k pace by working on your running speed and strength, and prepare you to represent the club in team events, relays, in Track events, as well as your individual targets.
The session is suitable for a wide range of running paces – the key thing is that you want to improve your running, run faster and run more easily. To get the most out of this for your running performance you need to attend regularly and have a regular weekly running schedule. Guidance will be available.

Since Aug 22 the Tues Endurance training has built from 300m reps at a strong pace with 1 minute recovery, to half mile reps with a 2 min recovery, with hill reps on Ghyll Wood to improve your running strength and style, and longer Nab Wood road reps to improve your aerobic capacity and endurance. Working with a group at a similar pace to help with pacing, motivation, and a little friendly competition. Your pace will depend on your current running pace – a 5k or Park Run time is a useful indicator. Since then a number of runners from the group have improved their 5k times with Parkrun or 10k PBs. Well done.

Training fees will be payable – initially as at B&B i.e. £1 for Members, £2 for Guests. A quarterly Pass (Members only) to cover Tue & Thu sessions £9 or an Annual Pass for £36 – online via Team App shop. Longer term this is under review and may need to be revised to ensure we cover the costs of our training locations.

If you have any queries please let your Endurance Coaches know.
Stephen Fry (stephenfry@sky.com) and Becky Weight (beckyweight@btinternet.com)