Resident coach John Clemens has put together a few tips for you to help strengthen your body and improve your running in general.
Speed Session Suggestion Plan
Need some inspiration to help shape your own speed sessions? Why not adopt this plan to help inspire your own running – grab a friend or two, always helps!
| Venue | Session | Comments |
| Airdale Road | 3 x 100 strides 12 x Full Hill Jog recovery Gather up after 4 and 8 |
|
| Walton Industrial Estate (Opal Way) | 4 x 1 mile 3mins recovery last effort chasing start | Warm up and cool down laps |
| Meaford Road | 4 x 100 strides 4 x 500 1 minute recovery 2 x 1000m 2min recovery 4 x 500 1 minute recovery |
|
| Airdale Road | 4 x 100 strides 5 x half hill jog recovery 5 x full hill jog recovery 5 x half hill jog recovery Gather up after 4 and 8 |
|
| Meaford Road | 4 x 100 strides 12 x 400 100 jog recovery |
Strengthening
Core Work – this needn’t be too onerous but a great way to build stomach strength.
- Warm Up – 3 minutes of step ups using the stairs. Try to hit 30 steps per minute.
- 10x bent leg sit ups. Protect the small of your back with a cushion and consciously engage your abs
- 30 seconds plank
- 10x leg raises. Lying down flat, hands behind your head, raise your straight legs slowly, hold, then lower but try to keep your feet off the floor
- Repeat set as many times as you like, or until technique starts to falter
- Cool down with some running on the spot and stretches