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 training schedule for January - April 2010.

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.

Tuesday - Crystal Palace

18.30-29.30
Coached by Jon / Phil
Meet on track at 19:30

Please pay £3.10 entry at the main reception before going to the track. There will be an additional £2 to pay to the Club which is payable on the track.

This session is a combined junior/adult session and would be most suitable for novice runners looking to improve their technique and speed without getting left behind on a longer road run!

This session will be held on a Tuesday throughout the winter, until the velodrome at Herne Hill reopens in April.

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
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.

Spring 2010	Surface	Session	Run Time mins.	Approx Distance Km.
Wednesdays
March 3	Road	Steady run out	55-65	11
March 10	Road	Fartlek	50	9
March 17	Track	Long reps	50-55	7
March 24	Road	Fartlek	50	9
March 31	Park/Road	Steady run out	55-65	11
April 7	Track	Short reps	50	7
April 14	Park	Fartlek	50-55	9
April 21	Park	Fartlek	50	9
April 28	Track	Medium reps	55-65	7
May 5	Parks	Steady run out	50	11
May 12	Park	Fartlek	50-55	9
May 19	Track	Short reps	50	7
May 26	Park	Fartlek	55-65	9

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 training schedule for January - April 2010.

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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