Training starts back at Darley Park from Weds 10th April. Sessions are listed below and may be subject to change.

Group 1 Quick Links

  1. Warm-up
  2. Weekly Sessions
  3. Cool-down

Back Straight Gang (BSG) Quick Links

  1. Warm-up
  2. Weekly Sessions
  3. Cool-down

Group 1

Warm-up

  • At least 1-mile of easy running
  • Dynamics
  • Drills
  • Strides

Sessions

DateDetails
22nd MaySpeed-4x30s (30s j r)/6 x 3min. (90s j r)/ 4 x 30s (30s j r)-2 mins between sets
29th MayInclines-5 long loops of park (2min.rec.)
5th JuneSpeed-1. 5 x 90s (45s j r) 2. 6 x 60s (30s j r) 3. 8 x 30s (25s j r)-2min. rec. between sets
12th JuneFlat speed/Incline-Boardwalk/incline repeats-36min. cont. with jog rec. back to start
19th JuneRectangles-fast’ish/fast’ish/slow/fast’ish  (@10k pace)
26th JuneInclines-slow rec. on the downhill

Cool-down

  • At least 1-mile of easy running
  • Stretching

Back Straight Gang

Warm-up

1 laps of park standard warm-up (1k). Across grass to right to bridge, follow river around the back of the cricket pavilion and back. For anyone wanting to do a shorter warmup they can turn down the walkway after crossing the bridge.

Dynamics

For example:

  • Arm & Shoulder Rotations.
  • Hip Rotations.
  • Sumo squats
  • Forward / backward /side to side Lunges (5 of each)
  • Straight & side legs swings (5 of each side).
  • Butt kicks
  • High Knees
  • Heel drops

Drills-open gate/walking lunges/walking toe & heels/side to side/cross overs/jogs/ladders/cones/strides

Sessions

DateDetails
22nd May
Week 1 – Hill Reps / 200m relay
From bottom of hill near bridge up past bench to footpath at the back. Run for 60s, then you have 90s recovery to get back to start.

10 Reps – 25 mins
Recovery 3 mins, walk back and regroup at tree and re-hydrate.

For the remainder of the session get into groups and run from the tree to the group of 3 trees towards the right/river. Either run there and back and tag the next person or depending on numbers a second runner can wait at the tree and you can tag them then.

Pace – Hard (depending on what you have left after the hills!). Duration approx. 10 mins, or until session ends
29th MayWeek 2 – Flat Laps 700m
Start at the picnic bench next to the kids play area. Laps from the bench towards the river through the field. Turn left on path and follow path back behind the cricket pavilion to the bench. Various lap reps based on ability. 

8-10 with [90s recovery] Approx. 700m (5k pace or faster)

8 laps = 5.6k  /  10 laps = 7k
REST after each interval: 90s
5th JuneWeek 3 – 3 cone hill reps
Set out 3 cones going up the hill diagonally from the tree, each one further than the last. 50m, 100m, 150m or similar.

The Runner runs to the first goes around it and back to the tree (around the cone), and then to the second, around and back and then to the third, around and back.

90s recovery after each rep. Coaches choice whether to alternate so the longest one is first on every other rep. 

The shorter the rep, the faster the pace.

1 Set = 600m so 8-10 sets or as much as time allows
REST 90s after each set:
12th JuneWeek 4 – Square lap with Hill
Laps from the tree facing up the park (in a square), up to tarmac path, left turn at tree stump, down to trees & left back to start. 
Maybe do it the other way!!

6 to 8 with [90s recovery] Approx. 550m (3-5 minutes of effort, 5k pace or faster)
6 to 8 laps = 3.3k to 4.4k
REST after each interval: 90s
19th JuneWeek 5 – Flat Laps 500m
Laps from the tree (towards kids play park) turn right on the walk way, go over the bridge and turn right back to the tree. Various lap reps based on ability. 

Gentle jog to the play park, pick up tempo on the walkway and pick up tempo again after you cross the bridge and head back into the park.

10-12 with [60s recovery].  Approx 500m @ 1 mile pace
10 laps = 5k (ish)
12 laps = 6k (ish)
REST after each interval: 60s
26th JuneWeek 6 – 1300m (Rowing Club + Hill)
From Start tree head out towards rowing club, bear right 
to foot path halfway there, turn right, go through the stile 
and head up the hill. Bear right back into the park through the
gates, follow the path down and back down the grass to the 
tree.

Alternate direction after each rep

5 to 6 x [90s recovery] Approx. 800m (4-6 minutes of effort, 5k pace)

5 to 6 laps = 4.0k to 4.8k
REST after each interval: 120-180s

Cool-down

Jog (10-12 Minutes)
1 lap of park standard cool down (1k). Across grass to right to bridge, follow river around the back of the cricket pavilion and back. For anyone wanting to do a shorter cooldown they can turn down the walkway after crossing the bridge.

Stretches:

For example:

  • Arm across body.
  • Side trunk.
  • Hamstring standing.
  • Calf, front leg bent, back leg straight.
  • Quads (foot 2 butt, in partners if req’d).
  • Knee to chest (on ground).
  • Hamstrings (legs together on ground).
  • Abductor (1 straight leg other leg bent).