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July 19

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Week 7 News, Advice and Session Details

By Cheltenham Running Club

July 19, 2021


Welcome to week 7 of the 14 week Cheltenham Running Club programme!

It's been a hot weekend and the next 7 days are due to be similar temperatures.

If you're at all worried about exercising outdoors then your most important responsibility this week is to stay hydrated.

If you can keep hydrated then your natural cooling system will do what's required to keep you safe and capable of exercising outdoors.

Don't let the warm weather put a halt to your fitness and social life. Get hydrated with cold bottles of water and aim to finish a litre each time you leave to house to exercise.

Cheltenham 10k and Half Marathon in just 7weeks!

If you're running the 10k then you should ideally already be running 6-7k in training. You minimum distance goal for a comfortable race is to complete an 8-14k run 2 weeks out for the race of 5th of September. 

Build up to this distance carefully, either following your own plan or the distances we suggest for our Sunday long runs.

If you're running in the half then you really want to be up to at least 14k by now.

Any less and you're going to be playing catch up on your weekend runs and potentially find yourself in a fatigued state when you arrive at the start line. 

You target should be an 18-24k run two weeks out from the event. This should be the highest distance you get to before tapering down, unless you're coming down from even bigger distances.

Tonight's Workshop

We have another great workshop tonight for anyone who has sprained their ankle and now feels dodgy walking or running on rough terrain.

The Stable Ankle Workshop

In this workshop you'll learn why so many people are Prone to re-spraining their ankle and what we can do to prevent injury.

Bonus outcomes of this workshop will include:

  • New exercises with progressions for more stable ankles, knees and hips

  • How to improve the reactivity of the muscles which prevent injury when an ankle rolls

  • Prevent or even fix medial knee pain

  • How to run and walk with a safe gait 

Book your place on the workshop at https://coachconor.as.me/happy-legs

Tuesday 20th July Session Details 

Non-stop runners meeting at the Prestbury Park Playing Field 

Warm up with the standard 30sec fast, 60 seconds back for 5 reps followed by our standard stretches. You can do this on the grass, out of the way of those already using the track. 

For the main set we’re doing 200m fast, 60sec slow jog x 10-12. I’ve provided a range as those in the slower groups will take longer to run each rep.

Recovering should be a slow jog where possible. A jogging recovery means you cannot afford to run too fast on the 200m runs.

Below you’ll find a target speed to aim for in the first half of your workout. If you’re feeling good in the second half then you’re welcome to speed up. 

I’m asking you to jog on the slow periods because this workout is more aimed at improving speed endurance as opposed to top speed and those new to speed work will be less likely to become injured from running too fast. 

Here are some details specific to your group:

7s complete 8 reps aiming for 8kph on the fast periods

8s complete 8 reps aiming for 9kph on the fast periods 

9s complete 9 reps aiming for 10kph on the fast periods 

10s complete 9 reps aiming for 11kph on the fast periods 

11s complete 10 reps aiming for 12kph on the fast periods 

12s complete 10 reps aiming for 13kph on the fast periods 

13s complete 10 reps aiming for 14kph on the fast periods 

Couch to 5k Meeting at the Prestbury Park Playing Field

You have intervals of a 10min run 1 min walk 40min total on one of the following routes. 

Warm up is 5 x 30seconds out:1min back in the park followed by stretches.

6s - https://www.komoot.com/tour/421069273

7s - https://www.komoot.com/tour/421071872

Walkers

Meeting at the Racecourse Car Park and start times are 12pm or 6:15pm...both if you’re super keen! 

4kph group follow - https://www.komoot.com/tour/397519723

5s - https://www.komoot.com/tour/397520895

6s - https://www.komoot.com/tour/397520895

If you’ve yet to make Komoot work for you please follow the video at https://youtu.be/dRXP_rPkom4

Warm up with a quick lap of the car park followed by a couple of minutes stretching. 

Thursday Running and Walking Routes 22nd July

If you're yet to follow Komoot please watch this short video so you can go from Facebook post to Navigation in just 3 clicks: https://www.youtube.com/watch?v=dRXP_rPkom4

These are the routes you’ll need for Thursday’s session of: 45min at Speed Group Pace + 0kph

Walkers 

Meeting at the Royal Oak in Prestbury and start times are 12pm and/or 6:15pm

Routes are: 

4kph - https://www.komoot.com/tour/397532281

5kph - https://www.komoot.com/tour/397531679

6kph - https://www.komoot.com/tour/397530569

Couch to 5k

Meet at the Hewlett Arms on Hales Rd

your walk/jog intervals are: 10min run 1 min walk 40min total following the routes below:

6kph - https://www.komoot.com/tour/386836914

7kph - https://www.komoot.com/tour/386837906

Runners

7kph - https://www.komoot.com/tour/419432225

8kph - https://www.komoot.com/tour/419437388

9kph - https://www.komoot.com/tour/419437388

10kph - https://www.komoot.com/tour/419440036

11kph - https://www.komoot.com/tour/419440036

12kph - https://www.komoot.com/tour/419442481

13kph - https://www.komoot.com/tour/419442481

WARM UP: Couch to 5k and non stop Runners should do 5 x 30sec out and 60sec back before the dynamic stretches.

Saturday 24th Walk from The Angel at Burford

We’re asking everyone to book for this one so please do so at https://coachconor.as.me/saturday-sessions

Our 4kph group will follow the 9.6k route at https://www.komoot.com/tour/405913075

5kph group will follow the 13.7k route at https://www.komoot.com/tour/405914321

6kph group will also follow the 13.7k route at https://www.komoot.com/tour/405914321

If you're yet to follow Komoot please watch this short video so you can go from Facebook post to Navigation in just 3 clicks: https://www.youtube.com/watch?v=dRXP_rPkom4

Saturday 24th Run from The Angel at Burford

We’re asking everyone to book for this one so please do so at https://coachconor.as.me/saturday-sessions

7 & 8kph runners take on the 7k route at https://www.komoot.com/tour/405913075

9 & 10kph runners take on the 13.7k route at https://www.komoot.com/tour/405914321

11+kph runners take on the 13.7k route at https://www.komoot.com/tour/405914321

Sunday 25th Routes from the Pump Room

If you're yet to follow Komoot please watch this short video so you can go from Facebook post to Navigation in just 3 clicks: https://www.youtube.com/watch?v=dRXP_rPkom4

Walkers 

Start at 9:30am

4kph follow the 7k route at https://www.komoot.com/tour/419454338

5kph and 6kph follow the 12k route at https://www.komoot.com/tour/419457586

Non Stop Runners

Couch to 5k, 6kph, 7kph and 8kph meet at 9:15am

Build to 10k Runners - 8k https://www.komoot.com/tour/419462635

PB your 10k Runners - 12k https://www.komoot.com/tour/419457586

Build to 21k Runners - 14k https://www.komoot.com/tour/419467180

PB your 21k Runners - 22k https://www.komoot.com/tour/419469015

Couch to 5k - 10min run 1 min walk 40min total

6kph group - https://www.komoot.com/tour/419458771

7kph group - https://www.komoot.com/tour/419460123

Cheltenham Running Club

About the author

Conor is the Head Coach and Founder of Cheltenham Running Club. His experience as a Strength & Conditioning Coach, Triathlete and Personal Trainer ensure members are educated on best practice in regards to training progression while also nurtured through the early stages of fitness development.

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Talk to our Head Coach about whether Cheltenham Running Club is the right club for you. 

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