This
training page has been designed with you, the
runner in mind.....I hope you will find this page
both informative and useful to improve your
overall training. Firstly you will find a link to
view some training sessions that are good to follow for
set distances, there are some really good marathon
sessions that are just too long for us to follow on a
Wednesday club session. Secondly
I have attached two different core workouts. One is
just some basic exercises that you could even complete as
soon as you return from your run and the other is a
combination of core exercises and injury prevention
exercises from the American Sports
College. I have been
following this workout once a week and I have
seen improvements within my core strength which have
benefited my form. Having a good strong
core helps you maintain you form when you start
to tire therefore helping reduce the risk of injury. We also
have a foam roller workout attached as this can be
used to reduce "knots" in the muscle fibres. Another
important part of training is to complete stretches after
any exercise session, so that the muscles may return
to their normal state/length and therefore remain
as flexible as they need too.
Useful Sessions for Marathon, Half and 10k Runners
Core and Injury Prevention Workout Advanced Core
Exercises Stretches - Actual
Exercises - to follow Foam roller -
Actual Exercises Importance
of Rest Training
Schedule
Running Etiquette
Always be courtesy of others
After an effort ensure you re-group to the last
person, by turning around and jogging back to them, if
you are the person/people at the back keep jogging
forwar
At the end of an effort if you cannot jog to re-group,
then you have ran too hard!!!
Each effort should be the same e.g. in 2 minutes if
you travelled 800 metres in the first effort, then you
should travel 800 metres in each of the next 7 efforts!
If you feel confident please step-up to either shout
in the corridor or be a pack leader, as we are still
short on volunteers!
Remember that we are all volunteers giving up our free
time