Trent Park Running Club Training
I belong to Trent Park Running Club in North London and coach track for them at the Queen Elizabeth Stadium in Enfield. I had put together the weekly track sessions for the <20min/5k group and was asked to also plan their other weekly sessions. The linked excel sheet outlines general weekly training structure for athletes running 40, 50 or 60 miles.per.week. It also includes the March and April 2011 track sessions and Saturday hills sessions, to be incorporated as per weekly schedule.
A few notes:
- It's important to read the notes. There are notes at the foot of each sheet and within some cells. As stated, these as not individualised training plans but they do try to offer variations to training weeks based on the athletes competitive calendar.
- On the surface the training looks very repetitive, but the variation comes in the way track and hill sessions progress as the competitive season nears, and also based on the cell notes - i.e shorter long runs either side of race as mini-tapers/recoveries. However, those racing Vets on Monday's may be better off to drop hill sessions and cut back on Thursday 10miler (do 6 to 8 instead). This will depend on the athlete, their recovery speed and the importance they're placing on the Vets League.
- I've assumed that most of the <20 group are running 40mpw. If not, then drop the Wed. recovery 5 and shorten miles by 2 on Thursday and Sunday to bring it back to c.30mpw.
- If currently running 40mpw, don't jump to the 60 mpw programme. Increase gradually to the 50 by adding miles on a Monday and then Sunday over the course of a few weeks.
- I know that some runners those are running more than 60mpw. I'm happy to work on an individual basis with those runners to make changes or tweaks to their training.
- The programme may look light on intensity - Thursday's a steady paced run unless not running Saturday tempo/hills/handicap. But it allows adequate recovery between workouts so that intense sessions can be of high quality. Running hard on Tuesday, Thursday, Saturday and then a long run Sunday would be too many hard days that would lead to a gradual increase in fatigue over several weeks, thus increasing chance of injury or/and burn-out.
- The weekly structure is appropriate for a >20 runner who's doing this kind of mileage - track sessions will differ, but other session stuctures would be good to use in their groups.
I'm sure I've missed some points, but please relay this info to the athletes.
Any questions or comments, I can be contacted on firstname.lastname@example.org or by phone on 07973 323 972.