Have been following the RW Improvers Marathon Plan - a 14 week plan
1st 4 weeks were the building endurance section - hill work and moderate distance (14 - 15 miles long runs)
Now in a recovery and adaptation week, so only running 7 miles on Sat 28th March from gym normal time
Next 3 weeks are focused on building running economy (long runs of 18 and 2 20's) with cross training and intervals in between
Good so far - but very different!
Russ
Friday, 27 March 2009
Friday, 13 March 2009
Sunday Run - 15th March
Planning to run from Apperley Bridge Marina @ 10am.
Heading into Leeds & back using canal towpaths @ 9min/mile pace
Approx 16 miles
Russ
Heading into Leeds & back using canal towpaths @ 9min/mile pace
Approx 16 miles
Russ
Monday, 2 March 2009
Sunday 8th March - Change of start time and place
Due to unforseen circumstances, I will be running from Apperley Bridge Marina @ 1pm instead of the original plan to run from the gym at 10am
Aim is to run at 9min/mile pace for 12 miles on easy going canal paths (lower impact)
Cheers
Russ
Aim is to run at 9min/mile pace for 12 miles on easy going canal paths (lower impact)
Cheers
Russ
Saturday, 28 February 2009
What Makes A Good Running Coach?
What makes a good Endurance Running Coach?
Should:
Be available for consultation on training plans
Be available for advice on running technique (when asked by athlete)
Be supportive and encouraging at all times
Give feedback on performance only when invited to by athlete
Respect personal space of athletes
Plan appropriate training sessions that athletes are invited to attend
Run training sessions that are athlete centred, not coach driven
Should not:
Embarrass or humiliate an athlete in private or in public
Give opinions when not invited to by athlete
Expect all athletes to perform at same level
Lead a training session that allows no input from athletes participating
UK Athletics has a clear philosophy:
An athlete centred approach in which the needs of each athlete are paramount and placed before the interests of , and pressures imposed by, the coach
An inclusive attitude in which all athletes can take part, are valued and encouraged to explore their own potential
The importance of providing a fun and safe environment
Encouraging athletes to be involved in their own development and empowered to take greater responsibility for it.
Should:
Be available for consultation on training plans
Be available for advice on running technique (when asked by athlete)
Be supportive and encouraging at all times
Give feedback on performance only when invited to by athlete
Respect personal space of athletes
Plan appropriate training sessions that athletes are invited to attend
Run training sessions that are athlete centred, not coach driven
Should not:
Embarrass or humiliate an athlete in private or in public
Give opinions when not invited to by athlete
Expect all athletes to perform at same level
Lead a training session that allows no input from athletes participating
UK Athletics has a clear philosophy:
An athlete centred approach in which the needs of each athlete are paramount and placed before the interests of , and pressures imposed by, the coach
An inclusive attitude in which all athletes can take part, are valued and encouraged to explore their own potential
The importance of providing a fun and safe environment
Encouraging athletes to be involved in their own development and empowered to take greater responsibility for it.
Friday, 27 February 2009
Sunday, 22 February 2009
Edinburgh Marathon Training - Weekend Endurance
Hi all,
Trying a new approach to marathon training that was first suggested to me by Simon "Crazy Legs" Peck. The principle is to run for a length of time rather than a distance. It has now been endorsed by Runners World in their latest training plans. I have asked Garry to publish the full schedule on the website so I will only list the weekend sessions and runs here.
Saturday 28th Feb - I will be running a session on "Kenyan Hills". This kind of hill training is used by elite Kenyan athletes and sounds like fun! All welcome
Sun 1st March - Long Run (from gym @10am) - min 75 mins "on feet" - 9 min/mile pace
Sat 7th March - Interval training session - all welcome - gym 9:30am
Sun 8th March - Long Run @ 10am - min 90mins "on feet" - 9 min/mile pace
Sat 14th March - Kenyan Hills session gym 9:30am
Sun 15th March - Long Run @ 10am - min 115 mins "on feet" - 9 min/mile pace
Sat 21st March - Fartlek Hills Session gym 9:30am
Sun 22nd March - Long Run @ 10am - min 120 mins "on feet" - 9 min/mile pace
Start points TBC for long runs
Anyone interested? See me on the Saturdays @ gym or email me
russ.hartley@btinternet.com
Russ
Head Coach
Dragons Running Club
Trying a new approach to marathon training that was first suggested to me by Simon "Crazy Legs" Peck. The principle is to run for a length of time rather than a distance. It has now been endorsed by Runners World in their latest training plans. I have asked Garry to publish the full schedule on the website so I will only list the weekend sessions and runs here.
Saturday 28th Feb - I will be running a session on "Kenyan Hills". This kind of hill training is used by elite Kenyan athletes and sounds like fun! All welcome
Sun 1st March - Long Run (from gym @10am) - min 75 mins "on feet" - 9 min/mile pace
Sat 7th March - Interval training session - all welcome - gym 9:30am
Sun 8th March - Long Run @ 10am - min 90mins "on feet" - 9 min/mile pace
Sat 14th March - Kenyan Hills session gym 9:30am
Sun 15th March - Long Run @ 10am - min 115 mins "on feet" - 9 min/mile pace
Sat 21st March - Fartlek Hills Session gym 9:30am
Sun 22nd March - Long Run @ 10am - min 120 mins "on feet" - 9 min/mile pace
Start points TBC for long runs
Anyone interested? See me on the Saturdays @ gym or email me
russ.hartley@btinternet.com
Russ
Head Coach
Dragons Running Club
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