Training

Training
Developing Fenland Running Club training 

Our aim is to help beginners through to established intermediate runners to improve their running, with sessions on a Tuesday & Thursday from 18:45pm to 20:00pm. You will be put into groups suited to your goals and abilities, so you will feel comfortable with the training set for you. 

Each session is carefully planned by our England Athletics Coach and Run Leaders. Sessions vary throughout the year from Tempo runs and interval training in the winter to longer endurance runs on the lighter summer nights.

To see all scheduled training session dates, click here.

 

Training Sessions 

Base Run

A base run is a short- to moderate-length run at a runner’s natural pace. Base runs will make up your weekly training mileage.

Progression Run

A progression run begins at a runner’s natural pace and ends with a faster segment. As it is a medium-effort workout, the recovery time is less than more intense sessions.

Tempo Run

A tempo (or threshold) run is to maintain the tempo of your running. The main function is to increase the speed that you can sustain for a prolonged period and to increase your pace.

Long Run

The function of a long run is to increase your endurance. As expected, your longest run should be long enough to give you a good confidence level and will not limit you in races.

Road Running

Road running includes running on paved roads and paths. It is the most convenient type of running, just wear your shoes, step out and move on.

Trail Running

Trail running includes a mix of hard and soft surfaces. It can include a flat local park to a challenging off-road environment.

Hill Repeats

Hill running improves your overall strength. It also helps to increase your speed, since the motion of climbing hills enforces high leg lifts. When you are running uphill, just lean slightly forward.

Recovery Run

A recovery run is a relatively short run performed at an easy pace.

Kings Lynn track sessions

As mainly a road running Club, we have to negotiate pavements and traffic at speed. Even if you're not a quick runner, keeping your wits about you so that you can stay safe on the roads is more challenging than for the average pedestrian who travels more slowly with more time to think. As many of our sessions take place in the evening, there is often a lack of visibility, especially in areas of Wisbech which have reduced street lighting.

In reducing the risk of injury and to incorporate a safer running environment, Fenland Running Club, with the co-operation of West Norfolk Athletics Club, have introduced running sessions around a synthetic athletics track with flood lights.

Venue: Lynnsport & Leisure Park, Greenpark Avenue, Kings Lynn, PE30 2NB

Date: See calendar, please note this will be introduced as the main club session.

Time: 7pm to 8pm. Please arrive at the venue for around 6:45pm. Do not enter the track until 7pm.

Cost: £2.50

GPAN Track Sessions – Peterborough

Venue: Peterborough Athletics Arena, Bishop's Rd, Peterborough, PE1 5BW

Date: 1st and 3rd Wednesday of the month

Time: 7pm to 8pm.

Cost: £1 per person payable on the night

Option of car share from club at 6pm

http://www.gpan.org.uk/Events.htm

Saturday runs

06:50 - 6 to 8 miles back to club for 8am

08:05 - Long easy run (around 8 miles).

Note: these are optional social runs, not club sessions.

Example Sessions

Lamp post session – South Brink

For this increased effort session, it’s important that you run at the right effort level and intensity to ensure you’re training to reach your full potential. Most of us think that when running “harder is better”, so we end up running too quickly which can result in tiredness, illness or injury. As Coaches, we want you to train smart, via various running sessions, so you are ready for your key event.

Warm up - 5 mins - an easy run to the start area

Main session - 25-30 mins - followed by an easy run back to club for stretches

Groups 1, 2 & 3

Lamp post 8 & 10: “THE TALK TEST” - You could speak 4-5 words if somebody asked you a question. Your breathing is more laboured and you know you’re working. We call this ‘controlled discomfort'.

Lamp post 12: “THE TALK TEST“ - You can say only 2-3 words maximum and are out of breath but still know that you could do more if you had to.

Easy jog back to start point after each effort.

Group 4

Lamp post 2 & 4: “THE TALK TEST” - You could speak 4-5 words if somebody asked you a question. Your breathing is more laboured and you know you’re working. We call this ‘controlled discomfort'.

Lamp post 6: “THE TALK TEST” - You can say only 2-3 words maximum and are out of breath but still know that you could do more if you had to.

Walk / easy jog backto start point after each effort.

 

Pyramid Training – (Track)

Pyramid training involves gradually increasing the duration at which you run at a high intensity. Between short running intervals your recovery period should be relatively long, so that you can maintain a consistent level of performance. If you don’t have enough time to recover, you'll slowdown from one interval to the next and the workout will become a test of your fatigue resistance rather than a speed and power builder. The recovery period can be active (jogging) or passive (standing or walking).

· 5 min warm up

· 30 sec high intensity, 60 sec recovery period

· 45 sec high intensity, 60 sec recovery period

· 60 sec high intensity, 60 sec recovery period

· 90 sec high intensity, 60 sec recovery period

· 5 min at 5k tempo, 2 min recovery period

· 90 sec high intensity, 60 sec recovery period

· 60 sec high intensity, 60 sec recovery period

· 45 sec high intensity, 60 sec recovery period

· 30 sec high intensity, 60 sec recovery period

· 5 min warm down


Weekly Runs 

Tue December 1st 2020

Cancelled due to Coronavirus

Weekly Run

Thu December 3rd 2020

Cancelled due to Coronavirus

Weekly Run

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