Category: - Hedge End Running Club

New regular training session. Wednesday = Track Night (Every Week)

12/9/2015

Thanks to the success of the track sessions we have had over the summer, HERC are now holding a regular weekly interval track session at Wyvern track, which is floodlit over the winter months.

We have a core team involved in the planning and delivery of these sessions, but more volunteers are warmly welcomed. We hope to publish session plans soon, to help you plan your training.
These sessions are open to everyone and will focus on improving your speed and endurance.
Our first track session will involve a thorough warm up, some fun team relays, a Pyramid interval session (where the time/distance of each run is gradually increased, then decreased again) and a cool down.
A reminder... These sessions are open to EVERYONE, and we look forward to seeing you there!

The following link shows a map to find the school: Google Maps - Wyvern

We will meet at the track which is across from the Sport centre on the far side of the site from the main Botley Road.

Training Tonight - Miles For Mind

1/10/2013

It is Miles For Mind tonight. Everyone should have signed up in advance! Meet at Wildern at 7pm. Teams have been organised. Bring your £2 if you haven't already paid. Any late entries please email ladies.captain@hedgeendrunningclub.com

10K Training Schedules

16/9/2013

Bernie has created the following three 12 week schedules for those looking to run a 10K race:

Beginners
Intermediate
Advanced

The Weekly running schedule will of course be subject to change depending on weather and numbers. I would also like to suggest that members wanting to take part in longer more challenging runs through the winter months buy themselves a head lamp, we can then use the roads through Manor Farm, good practice for ENDURE 24 and of course hi viz is essential.

Miles For Mind

11/9/2013

Date: Tuesday 1st October 2013

Time: 7pm

What is it? Miles for MIND is a fundraising event for Mental Health Charity MIND. It is open to all members of Hedge End Running Club. All we ask is that members pay £2 to enter. There will be prizes for the winning team.

Place: Meet at Wildern as usual. Warm-up will be a gentle jog to Dowd’s Farm Park where the event will take place, starting at 715pm.

How does it work? A course will be set out around Dowd’s Farm Park. Each team will have five members, each of whom must do two laps. These should be done in a team rotation (i.e. runner 1, 2, 3, 4, 5, 1, 2, 3, 4, 5). Each team will record their individual lap times and the cumulative time on a team sheet, to be handed in at the end. The last runner in each team must wear their team letter (provided) on their front.

Teams: Members are asked to sign up in advance. They will be put into teams, which will be a mix of male and female runners and will be mixed ability (based on parkrun times and information from Captains). Any members who do not sign up in advance but wish to take part on the night will be put into a team with any other late entries.

SIGN UP: BY DONATING YOUR £2 AT WWW.VIRGINMONEYGIVING.COM/HERC AND PUTTING ‘MILES FOR MIND’ IN THE COMMENT BOX. Simple! Teams will be posted on the website the day before the competition, and team sheets will be available on the night.

There will not be any other training session on this evening, so do something great, get a speedy few miles (plus warm-up and cool down) in, and enjoy what is set to be a great club competition!

What are you waiting for? Sign up now!

1 Mile Time Trial Times @ Training

9/9/2013

Training - Tuesday 25th June

24/6/2013

Training tomorrow night (Tuesday 25th) will be at Wildern on the running track. Meet as normal between the Sports Centre and the Berry Theatre.

It will be intervals as normal with an emphasis on speed, which will be particularly useful for anybody entering the Miles of Miles relay.

Building Speed

13/6/2013

The MarathonTalk podcast has a great section on building speed into your running, which it is important whether you are training for a marathon or a 5K. Hit play on the player below and move it to 34:05 to listen to it.

34:05 - Training Talk - Building Speed

- Lessons from Tom's Magic Mile training (forum diary)

- Less can be more

- Increase recovery times

- Be patient

- Find a good surface

- Get the right shoes

- Get the right times

- Group = mojo

- Tom's sessions...

2 x (2 x 800) with 3 minutes between reps and 10 between sets

1,000 / 600 / 400 with 15 minutes between reps

4 x 600 with three minutes between reps

12 x 200 with 100 jog then 800 time trial after 5 minute recovery

3 x 600 with 4 minutes recovery

6 x 200 with 4 minutes jog recovery

3 x (2 x 400) with 3 minutes between reps and 7 minutes between sets

6 x 300 with 3 minutes recovery

2 x 1,000 with 15 minutes recovery

3 x 800 with 3:30 recovery, 5 minute jog, 3 x 200 with 200 jog

8 x 60 seconds with 3 minute jog recovery

8 x 200 with walk back recovery

http://www.marathontalk.com/podcast/episode_178_adharanand_finn_part_one.php

Photo's courtesy of Paul hammond

Training this evening

30/4/2013

A nice run in the sun, well as nice as intervals get.

Training Tuesday 30th April

29/4/2013

"Week 3" on the training schedule. 750 metre intervals fast with jog recovery, aim to complete 4 or 5. If time permits there will be an opportunity for some to trial a fitness test at the end of the session. Meet at Wildern School 7PM as normal.

Training Tuesday 23rd April

23/4/2013

"Week 2" on the training schedule.

Intervals as normal, a light interval session to put some speed in the leg, ideal for those running the RR10 on Wednesday evening.

Meet at Wildern School 7PM as normal.