February 2016 Coach Notes

Dear NNBR Crew,

Now the challenge beginners!

With one month of the year done, how’s your start to 2016 been? As I mentioned in my last notes I think January is an easy month to keep your running on track (so to speak) as you ask more of your body and mind. February and March are the most challenging months with the motivation and weather, but a little pre run planning with kit, surface and run direction (wind) you’ll smash it. There is always a time in February/ March where you need to see if you’re on schedule or not. If you’ve been training smart then you might be able to ascertain whether or not you are where you want to be within you plan. You might be behind in your plan due to illness and injury (hopefully not through pure laziness), don’t chase the pace! Try to plan when you want to be back on schedule, which maybe a few weeks later than planned. On the other hand possibly a more dangerous place to be is in much better shape, earlier than planned. For some, peaking to early may lead to a poor performance or injury later on. To achieve whatever you wish to achieve, remember to keep asking yourself questions.

Training Groups- We have always had a guide of separating the 4 groups out based on a 3m time trial. We will now look to base your group on a 5k distance. This is a flat course and not necessarily Sheringham Parkrun! We all tend to understand which group we fit and if anyone is unsure as to which group to run in, please speak to a coach.

As a general rule you should aim to train in the group relative to the time you can run a 5k. There maybe times where you may benefit from running in a slower group than normal due to injuries and recovery.

Group A- 32’ minutes and over

Group B- 26’to 32’Group C- 22’ to 26’

Group D- 22’ and below

Beg- Beginners Sessions

 

Below is the training plan for 7pm sessions for February. I will be looking to complete a future block in full so you can plan you training better. Please remember to look at the nnbr calendar for training and race dates. You can link this with you Google calendar- http://nnbr.co.uk/members-area/calendar/ Thanks to Dave!

 

  GROUP A GROUP B GROUP C GROUP D BEG
TUES 2nd Hills-Tempo Hills-Tempo  
THUR 4th

Marathon Focus (Endurance)

5-10k focus (Speed)

B3
TUES 9th

Split Session-

50m Relay- X3

5’ @ 5k pace- X3

THUR 11th

Continuous Run Loop

 

300m Reps B4
TUES 16th Descending Pyramid – 8’6’4’2’1’30’
THUR 18th 200m Reps Continuous Run Loop B5

TUES 20TH

 

Indian File Session-

A- Suffield

B- Links Avenue

C- Norwich Rd

D- Runton Rd

THUR 25th Long Out & Back B6

Notes- [#’] =Recovery Time JR=Jog Recovery ‘= minutes ‘’=seconds T= Tempo

TEMPO- the rate or speed of motion or activity; pace. The word and meaning of ‘Tempo’ can be used to explain a pace, dependant on the activity and distance (usually time). The feeling of tempo should be tough, yet controlled. See below, Tempo- http://www.runnersworld.com/workouts/what-is-a-tempo-run SWITCH SESSION- Two groups, half a session with one coach and the other half in a different place and coach.

We only really have time at the club to deal with the ‘running’ aspect of you training so you need to focus on the other bits in and around this. We will look to put on some more mini-workshops soon.Watches Reminder– During the winter we are a little restricted on venues to be able to use a whistle to let you know when to stop and start (Suffer’field). So we would like you to where a watch to training sessions so we can vary the routes if it requires a timed rep. Please don’t be ruled by a watch! Remember to run on feel for your steady/easy runs

Happy Running- If you wish to contact me- coach@nnbr.co.uk. 07717500881

Darren.