Training - Running

Running

Please complete the attached Physical Activity Readiness Questionnaire and hand to the coach at the first CPT session you attend.

Download the 2010 training schedule.

Please note - Coached sessions cater for all abilities and can be amended /adapted for the ability range present. Please ensure you dress appropriately and wear suitable running shoes.

Wednesday - Crystal Palace

19.30-20.30
Carl Coached by Carl and Phil
Spring/Summer - Meet at top car park by the steps at 19:30 - but do not park in the top car park as the gates are currently being shut at 8pm.
Autumn/Winter - Meet at the South Terrace Gates at 19:30

Run schedule

Don't forget to bring £3.40 with you for entry to the track. Meet on the track at 19:30.

Summer 2010	Surface	Session	Run Time mins.	Approx Distance Km.
Wednesdays
June 2	Park	Fartlek	45-55	9
June 9	Parks/Roads	Steady run	55- 65	11
June 16	Track	Short reps	50-60	7
June 23	Park	Fartlek	45-55	9
June 30	Park	Fartlek hill loop	55-65	11
July 7	Track	Medium reps	50-60	7
July 14	Parks/Roads	Steady run	55- 65	11
July 21	Park	Fartlek	55-65	11
July 28	Track	10x300 @80% with 100 jog recovery	50-60	7
August 4	Park	Pyramid 1,2,3,4,3,2,1min @ 75%, 2 min jog recoveries	45-55	9
August 11	Parks/Roads	Steady run	55- 65	11
August 18	Park	Fartlek	45-55	9
August 25	Track	Medium reps	50-60	7

Notes:
Track repetition distances: Short:less than 400m / Medium:400m to1km/ Long:1km+
Fartlek (speed play): Fast and slow over various distances 50m to 1km, varied recovery
Hill Loop: Running faster up and down hilly loop for approx 500m
Hill Reps: Faster UP.

Saturday training sessions

Jon H We are introducing another permanent training session to the Club's weekly calendar on Saturday mornings, largely based at Crystal Palace NSC and run by Jon H.

A schedule for the next eight weeks is available below so you can see what all the sessions are in advance, comprising turbo, running, core stability/circuits, race specific training etc and will progress your training forwards from Winter fitness through to peak race fitness.

Cost will be £5 each per session.

Download the 2010 training schedule.

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).

Greg Greg Lewis is our run coordinator. If you have any comments, suggestions or feedback regarding our run sessions, please let Greg know.

Kirsten Example of track sessions

Useful run-related links can be found on the Running links page.

RunFinder is no longer available so I am going to start plotting the Wednesday night runs on MapMyFitness.com.

This is one of the routes we use for our long steady run, and incorporates a couple of hills. There are various versions of this route with the one illustrated probably being the longest.

This is one of the routes we use for our fartlek sessions. We run to Upper Norwood Rec, between Harold Road and Hermitage Road, and do several laps around the park before returning to Crystal Palace Park.

Plan routes on routeyou.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 counter below to calculate how many calories you have burnt on your runs.

Calories Burned Calculator
Estimate the calories you burned running:
Pace:
Weight:
Time:

Running can help lower cholesterol levels.

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