Practical Training

Keep your Training Interesting....

Fartlek

The first few minutes are run as a group, to warm up. At an agreed time, those who want to put in a burst of speed. This can be done for a certain time (30 secs, 40 secs), a certain distance (4 lamp posts, to end off the road) or at the whim of the leader. After the burst the faster runners turn and jog back to meet those who are running steadily. Keep doing this for 15 - 30 minutes.

Out and back runs

If you have a group of mixed ability and everyone wants to run for 30 mins.  Everyone heads out at the same time on an agreed route (a cycle path works well for this) after 15 mins everyone turns around and heads back. The whole group should reach the finish point together.

Indian File

The group run 5 - 10 m apart, on command the last person runs to the front of the line. When the person reaches the front, the person at the back runs to the front. This continues until everyone has had a turn or for an agreed length of time.

Hills

Choose a traffic free area, with a hill that takes between 30 - 90 seconds to run up. After the warm up, everyone runs up the hill as fast as they can. The first to the top shouts 'turn' and everyone turns and jogs to the bottom. Start with a small number of reps and build up gradually. Alternatively you can choosy a hilly loop and try to complete as many loops as you can in a set time (10 - 15minutes).

Figure of Eight Runs

Decide on a route with a figure of eight one small loop and one larger loop. The slower runners run around the smaller loop in both directions the faster runners cover the whole figure of eight. If everyone runs for a set time (20 - 30 minutes) everyone runes at their own pace but you will keep passing other runner.

Time Trials

Every 4 - 6 weeks organise a time trial over an agreed route (1 - 2 miles). This will give everyone the opportunity to see how he or she is improving. You could even have an award for the most improved.

Handicap Races

The race could be held over the same route as your time trial. The fastest runner over the mile or 2 mile route starts last and the slowest first. For example over a 1 mile loop if the times were; Susan 10mins, Karen 10mins 30 secs, Lesley 11min 10. - at the handicap Lesley would start first (scratch), Karen 40 secs behind her and Susan 1min 10 secs behind. The winner is the first person over the line but you could also have an award for the fastest actual time.

Paarlauf

A continuous relay with 2 runners. On an oval the first runner runs half way round and tags their partner's hand, whilst the partner runs rest of the circuit, the first runner jogs across the infield to meet the partner. The paarlauf can be run for a period of time or a set number of laps. Runners can also decide how many laps they will run before tagging their partner.

Relays

Again using your times from the time trials you could match runners together to have form teams to run over an agreed distance.

Cross Country