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Interval Sessions for Summer – Why do Intervals and Track?

 

Here’s a great article from Jenny on how to approach training in a methodical and effective way with details on how the Tuesday night intervals (and Friday Track) can be a part of making you a faster, stronger and more injury resilient runner…

In order to get fitter, faster or run further you have to challenge your body.  This is called the principle of progressive overload and is one of the five key principles of training (the others being specificity, progression, reversibility and rest).  Progressive Overload means gradually increasing the stress placed on the body during training – so in essence you have to push your body harder in order to improve.  Pushing your body harder can come in four different forms.

  • Frequency of exercise (you could add another running session each week)
  • Intensity (you could push your body harder and try and run faster each week)
  • Time (you could run for longer on one of your runs)
  • Type (you could add cross training to your weekly programme)

The key to progressive overload is to make small adjustments rather than big ones.  You might add five minutes to your run or replace a run for an intervals session (HINT HINT HINT).  Mike and I have tried to design an intervals programme for the summer which helps you to control your progressive overload through the intervals session by adjusting the time and intensity of the intervals that you do or lowering the recovery between intervals.

Windlesham pairs relay - Jim & Gavin.jpg

FAQ about Intervals:

When is it?

Tuesday evening at 8pm.  I know this sounds late but it is part of the clubs ways of catering for those people who work late (like us) or have children that they need to put to bed.  The other club intervals session is on Friday evening at 7pm at Bracknell track.

 

Where is it?

The venue varies but most weeks we meet at the Tythings, Yateley or at the Morgan Rec (where the Handicap starts each month)

 

Will I get left behind if I am a slower runner?

No – all our intervals are timed intervals.  For example, run for two minutes.  This means the faster runners go further and the slower runners go less far in that time.  We always use an out and back route or a circuit so you will always see people during the session.

 

Will I get left behind on the warm up and cool down?

No – we always have a sweeper at the back of the warm up and cool down but if you are worried about this you can always meet us at the venue 10 minutes after the start time of the session (8.10pm)

 

Do I need anything?

Just a watch and a willingness to work hard.

 

Finally… below is the schedule of the summer months.  Our sessions are aiming to support people to improve 10km times over the next few months.  You can always test your improvement on the Yateley 10km course on the 6th June, 4th July and 1st August.  (Although……….entries are over 900 for each race so get in quick!!).

 

We look forward to seeing loads of you at intervals over the next few months.

Mike and Jenny

Summer Schedule 2018

Date Session Meet at 8pm for warmup and cool down Location (If meeting here then meet us at 8.10pm)
17th April 2 x 5 mins 2 x 4  mins, 2 x 3 mins (1 min recovery) Tythings School Hill
24th April 2 x 5 minutes (1 min recovery), 6 x 2 mins (30 seconds recovery) Tythings Waitrose
1st May 4 x 4 mins, 3 x 3 minutes (45 seconds recovery) Tythings Chinese Hill
8th May Hills Morgan Rec  
15th May Pyramid session from 1 – 4 minutes.  (45 minutes recovery between each interval) Tythings BlackBush
22nd May Pairs session (45 minutes of effort) Tythings Blackbush
29th May 6 x 4 minutes with 1 minute recovery Tythings Yateley Green
5th June 2 x 5 mins 2 x 4  mins, 2 x 3 mins (45 seconds recovery) Tythings Blackbush
12th June Hills Morgan Rec  
19th June 2 x 5 minutes (1 min recovery), 7 x 2 mins (30 seconds recovery) Tythings Yateley Green
26th June 4 x 4 mins (1 minute recovery) 3 x 3 minutes (30 seconds recovery) Tythings Blackbush
3rd July Pyramid session from 1 – 4 minutes.  (30 seconds recovery between each interval) Tythings Yateley Green
10th July Pairs session (45 minutes of effort) Tythings Blackbush
17th July Hills Morgan Rec  
24th July 7 x 4 minutes with 1 minute recovery Tythings Yateley Green
31st July 3 x 5 mins 2 x 4  mins, 1 x 3 mins (45 seconds recovery) Tythings Blackbush
7th August 10 x 2 minutes (30 seconds recovery) and 15 minutes of pairs Tythings Yateley Green
14th August Hills Morgan Rec  
21st August 4 x 4 mins (45 seconds  recovery) 3 x 3 minutes (30 seconds recovery) Tythings Blackbush
28th August Pyramid session from 1 – 5 minutes.  (30 seconds recovery between each interval) Tythings Yateley Green

 

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