Second Club Run Session with England Athletics

Our second session with visiting coach, Chris Hollinshead, was held on Tuesday 22 March.

Some key points from the session:
Listen to the body and use recovery where needed, particularly after races or periods of sustained training.

All three energy systems[1] were used in the session. For runners wishing to bring about change, using all energy systems will stimulate the body to do this. The key is to bring about change slowly so as not to shock the system.

Warm up: Dynamic warm up working on mobility and activation of muscles.
5 x acceleration runs with jog/ walk back recovery (alactic energy system)

Main Session:
There were three options:
1. Up to 5 reps of downhill, around lake and uphill around the museum with a talk test recovery. Working primarily the aerobic system. 

2. 4 repetitions of downhill running, deceleration and acceleration out of a tight bend. After 30 metres of acceleration out of the bend, jog back recovery uphill to the start. Instructions were given on downhill running technique and the importance of developing a racing line when decelerating towards a tight bend and then accelerating out of the bend. Deceleration down a hill should be controlled.

3. Those running the Weston Super Mare Half Marathon this weekend undertook 4 sets of 4 x 70 metres turnarounds on more even and flatter ground. This was a taper session.

All the group came together to undertake 5 x 200 metres with a walk/ jog back recovery. Some runners were held back until they could talk before starting the next repetition. This primarily used the lactate system and runners were advised to relate the speed to a car.

Next session Thursday 7 April: on the playing fields at Stratford Court. Weather permitting, relays and some ideas for faster paced running. This does mean sprinting.

[1] Anaerobic Alactic (ATP-CP) Energy System (High Intensity – Short Duration/Bursts)

Anaerobic Lactic (Glycolytic) Energy System (High to Medium Intensity – Up-tempo)

Aerobic Energy System (Low Intensity – Long Duration – Endurance)