RUN
Tom shows how its done
Run Session Wednesday 7pm
There is a run session meeting every Wednesday at the Seaburn Centre (on the Sea Front, next to Morrisons Supermarket) at 7pm. Meet in the foyer.
The aim of this session is a sociable run aimed at any level of runner. On meeting at the Seaburn Centre groups will be formed on ability and for any new starters you will be allocated a coach or an experienced 'buddy' to run with.
New to running or feel intimidated at the thought of running in a group?
Don't be put off, there will always be a Coach in attendance or an experienced 'buddy' runner. You can start from scratch with a programme of run/walk, e.g. run for a minute, walk for a minute and gradually build from there.
We try and mix up the sessions every week. Some weeks we do a steady run and other weeks move to an interval based run either time based or hill intervals.
Interval session, whats that?
Basically an interval session is designed to boost your fitness level. This is done by firstly doing an easy/steady warm up run of about 10-15mins.
Then depending on the type of interval (Time/Distance/Hills) you would run an interval followed by a Rest period, then repeat the interval and have another rest period and so on.
Examples of intervals are:-
- Time Based Interval. Run faster for 1min, followed by 2mins easy recovery. This could be repeated as many times as you want.
- Distance Based Interval. Run faster for 1/2ml with a mile easy recovery. Again can be repeated as many times as you want.
- Hill Intervals. Run up a hill or a part of a hill with a jog back down recovery. Repeat as many times as you want.
These are just examples of Intervals. Over the course of time and as your fitness improves you can extend the length of the interval, either by increasing the time, distance or number of intervals, or conversly you can decrease the rest period, again by shorter time or distance.
However, don't be put off by intervals if you are a beginner or if you feel you are a weak runner. You only perform intervals at your own pace, you arn't expected to be running 5min mile pace. We have a large spread of running abilities and there will always be a group to fit into. Even if you are brand new to running there will be a coach on hand to get you started. In fact Interval sessions are some of the best sessions as they are generally done on a circuit format which means you will always have someone nearby, whether its a faster runner occasionally going past you (usually shouting encouragement) or you may be going past someone else, where you can encourage them.
Running is generally the easiest part of triathlon training to fit around day to day life- you need less equipment for a start! As a result a lot of members fit in run sessions when they can and organise things informally- often at the pool. Come along and keep your ear to the ground. Of course, if you're taking advantage of the club's coaches to put together a training plan, you'll know when you're running beforehand!