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Wednesday Training Sessions
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Spring / Summer Training
We will meet every week at the Newport Tennis Centre at 6:30pm.
From there we will run or occasionally drive to various training locations.
Normally these will identified on this web site in advance.
Everybody will benefit from these sesions which are aimed at improving performance. Beginners are given an easier session but we all train together, so there's lots of encouragement and banter.
Below are some examples of our varied training sessions:
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8th April
Cycle Path - 0.9 Mile Handicapped Reps
Aim - to do each rep the same speed (5k-10k speed).
Rest periods 3-5 minutes.
Beinners - 2 reps
Improvers - 3 reps
Fast group - 4 reps
Marathon Runners - 5 reps
1. Jog warm up to start of cycle path and regroups.
2. Gentle stretching to improve mobiliy
3. Everyone will be placed in a group according to speed and each group given a handicap based on estimate 1 mile time.
4. Each runner/group will be started on the basis of their handicap
5. We will all arrive at the other end at the same time (if the coach has got the handicapping right)
6. Adjustments are made to the handicapping, then we start again at step 4 by returning back down the path.
7. Jog warm down back to Tennis Centre
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15th April
Grass session.
Aim - to improve speed.
Large lap = 2 cricket pitches
Small lap = 1 cricket pitch
1. Jog warm up - Large lap (Beginners do small lap)
2. Drills (for mobility) - 1 small lap, everyone together
3. Using small laps (~450 metres):
Beginners - 6 small laps (3 minutes rest between each lap, except 5 minutes after lap #3)
Improvers - 3 sets x 3 small laps
Others - 3 sets x 4 small laps
(1 minute between laps, 3 minutes between sets)
4. Jog warm down - 1 large lap (1 small lap walk for beginners)
5. Gentle stretches
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22nd April
Off road session - intervals session
Great for beginners, great for improvers and great to gently stretch the legs for those doing next week's London Marathon!
For this session we meet as normal at the Tennis Centre then drive together to start point at Uskmouth Bird Sanctuary
Beginners Session:
1. Warm up drills (bum kicks, skipping etc...trying not to laugh!)
2. 1 minute run, 1 minute rest x 10
3. Warm down back to start
4. Gentle stretching
Improvers Session
1. Warm up routine (stretching & mobility on the move)
2. 1 min, 2 mins, 3 mins, 3 mins, 2 mins, 1 min with 1 min rest between each.
3. Warm down back to start
4. Gentle stretching
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29th April
2 mile time trials
Test yourself on a flat circuit of 2 miles.
The idea is to get around as fast as possible.
Beginners run and walk.
We do this circuit every month so that you can measure progress.
Beginners - 1 lap
Everone else - 2 laps
1. Beginners & improvers drive to start (Pye Corner) and do warm up routine.
2. Faster group run to start
3. Everyone will be given a start time (handicap)
4. Beginners will go first, then next fastest & so on.
5. After 1 lap Beinners wam down
6. After 2 laps everyone else warms down
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6th May
Cycle Path - 0.9 Mile Handicapped Reps
Aim - to do each rep the same speed (5k-10k speed).
Rest periods 3-5 minutes.
Beinners - 2 reps
Improvers - 3 reps
Fast group - 4 reps
Rich - 5 reps!
1. Jog warm up and drills to start of cycle path and regroups.
2. Gentle stretching to improve mobiliy
3. Everyone will be placed in a group according to speed and each group given a handicap based on estimate 1 mile time.
Beginners will do runs of 1,2,3,4,5,6 minutes with 1 minute rest in between.
4. Each runner/group will be started on the basis of their handicap
5. We will all arrive at the other end at the same time (if the coach has got the handicapping right)
6. Adjustments are made to the handicapping, then we start again at step 4 by returning back down the path.
7. Jog warm down back to Tennis Centre
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