Training - Running
We hold running sessions for all abilities on Wednesday and track sessions on alternate Mondays, joint session for adults/juniors. The monthly training sessions on Saturdays contain an element of running and when there isn't a session we recommend the parkrun. See the training schedule for dates.
Please ensure you dress appropriately and wear suitable running shoes.
Please complete the attached Physical Activity Readiness Questionnaire and hand to the coach at the first CPT session you attend.
Wednesday - Crystal Palace
19.30-20.30
Coached by Carl
Meet at top car park by the steps at 19:30.
Please check that you are meeting the right group as the Crystal Palace Fun Runners also meet at the same time on a Wednesday night.
Track sessions: Don't forget to bring £3.70 (current price) with you for entry to the track. Meet on the track at 19:30. You can check prices and opening times on the GLL Crystal Palace National Sports Centre website.
View the full training schedule.
| Winter 2011 |
Training zone | Session | Surface | Run time +/- 5 mins |
Approx distance |
|---|---|---|---|---|---|
Wednesdays |
|||||
| 7 Dec | Hills | Road | 50 | 9k | |
| 14 Dec | Father Christmas Fartlek | Road | 50 | 9k | |
| 21 Dec | Steady | Road | 55 | 10k | |
| 28 Dec* | Steady | Road | 45 | 8k | |
| 4 Jan | Interval | Road | 55 | 9k | |
| 11 Jan | Hills | Road | 50 | 9k | |
| 18 Jan | LSD | Road | 60 | 11k | |
| 25 Jan | Interval | Road | 55 | 10k | |
| 1 Feb | Fartlek | Road | 55 | 9k | |
| 8 Feb | LSD | Road | 60 | 11k | |
| 15 Feb | Fartlek | Road | 50 | 9k | |
| 22 Feb | Fartlek | Road | 55 | 10k | |
| 29 Feb | LSD | Road | 60 | 11k | |
* Christmas holidays
Sessions aim to cover a full range of training intensities which, over time, provides the best training effect. Training will take place over a range of distances, times, pace, terrain and with varying recoveries. All sessions start with a warm-up and finish with a cool-down. Some exercises for strength and mobility will be recommended.
The zone figure 1 to 4 is a guide to the type of training intensity targeted by the session. Low intensity is represented by 1 increasing to higher intensity with a figure of 4.
The zones may be used as an indication of which heart rate (HR) zone should be targeted during the session. Some HR regimes use five or even six zones so some personal adaptation may be necessary.
Alternatively you may wish to map these numbers to a perceived effort method.
Personally I work on a fraction of flat out:-
zone 1 = ½ or less
zone 2 = ¾ pace
zone 3 = 7/8 pace
zone 4 = 9/10 pace
You should aim to complete the training at an intesity that is right for you. Best training effect is not gained by training in Zone 4 all the time!
Monday - alternate weeks - Track sessions
18.15-19.15
Meet on the track at 18:15
See the training schedule for dates.
Don't forget to bring £3.70 (current price) with you for entry to the track.
You can check prices and opening times on the GLL Crystal Palace National Sports Centre website.
Saturday training sessions
We are trialling a monthly 'bumper' training session once a month. Details can be found on the training schedule.
Where there is no Saturday session we recommend members either do the parkrun or the Paragon ride.
Crystal Palace 5k parkrun
We support the Crystal Palace parkrun, as well as other parkrun locations around the UK. The parkruns are free but you need to register in advance to ensure that you get a recorded finish time. The parkrun is held every Saturday at 9am and replaces our Club training sessions some weeks (see training schedule) or when there isn't an official coached Club session.
Two new club challenges for 2012
Our new run coordinator, Lisa, has been busy and is delighted to announce two new running challenges for the Club in 2012. Pull on those CPT vests and put your pins through their paces, make 2012 your best for these 5k challenges…
parkrun PB challenge
This challenge will reward the Club’s biggest improver at the parkrun events, in both male and female categories. The rules are simple – you must attend at least five parkruns on the same course during the year to be eligible. At the end of the year, the person with the biggest improvement in 2012 over the same course will win the challenge and a magnificent prize. The winner will be worked out on a percentage increase. This is purely about improvement and not who is fastest, so anyone can win!
parkrun mob match challenge
This year CPT does battle against Greenwich Tritons and Windrush in a parkrun mob match challenge. The challenges will take place at the beginning of each month at a different local park, with the first event kicking off on Saturday 4 February at the Crystal Palace parkrun. The proceeding dates and venues will be announced in due course. Lisa will be checking the results of each challenge and circulate to all members so we can see just which club has the biggest presence, and also which club has the fastest average time. So, come and have a go if you think you’re herd enough! But remember to play nicely kids.
(Note: The parkruns are free but you need to register in advance to ensure that you get a recorded finish time, and don't forget to enter CPT as your Club)
If you have any questions please get in touch with Lisa.
The Club is affiliated to England Athletics but you need an individual race licence to able to tick this on any relevant entry forms for a reduced entry rate. If you would like a licence please contact Lisa. The cost for a licence is £5.00.
Useful run-related links can be found on the Running links page.
This site is useful for mapping run routes MapMyFitness.com.
Runner's World have an interactive training tool, SmartCoach. Simply submit a handful of details about your running habits and it will generate an easy-to-follow, proven training plan uniquely suited to your racing objectives and lifestyle.
Use the Calorie Calculator to find out how calories you burn whilst running.
