Week starting 6th Feb
Week starting 6th Feb
Hi all hope you’re well. We’ll be starting to move into spring training and we’re going to switch things around a little. Same coaches and similar training out targeted slightly different to cater for your needs. More on that over the next few weeks. In the meantime can you please let me and Abbo know your racing plans so we can think about what training you’ll need. This week sees a classic session of mile reps on Tuesday. Then another classic cross country session on Saturday. Both strength sessions so even if your not running the cross country these will help build you up. That said we’d love to see you all race the last cross country leagues at Leamington spa on the 19th Feb.
Monday: easy up to an hour
Tuesday: 6.30pm for warm up or 6.50pm for start: 4/5 x 1 mile off 90 secs. Science Park Coxwell Avenue, Wolverhampton Science Park, Wolverhampton, WV10 9RT off Stafford Road as if heading for Wolverhampton from Stafford.
Wednesday: easy midweek long up to 10 miles
Thursday: easy up for 10 mins 20 mins tempo easy 10 down
Friday: rest or easy 20 mins recovery
Saturday: Compton Park 9.30am for warm up or 9.50am for start. 2 x 12 min continuous hills. With 3 mins break in between. 10 min tempo on flat. Cool down
Sunday: easy long run 90 - 100 mins
Here’s a good read about a runner that was one of the greatest distant runners the world has ever seen. Worked full time in a factory and ran an average 120 miles a week. On top of Commonwealth games, European titles and Olympic medals he was the best in the world at one point I’ve 5,000m and was very useful on the roads. Still holds the long leg record at the relays and casually banged out 45 mins for 10 miles for a world best on a hilly road race in Stoke. For all you oldish runners note that at 40 years old he ran 48 mins for 10 miles before completely retiring and moving into coaching. Eventually becoming the Head of GB endurance in a period that saw Mo Farah win his Olympic titles.
Ian Stewart was the last British runner to win the world cross country championships. This is a good read that also demonstrates that a good work ethic can take you a long way. It also demonstrates that sometimes it takes a while to find your feet. Some people race the big races and don’t finish where they’d like and then their ego gets in the way and they duck and dive them for the rest of their running career. Ian finished 47th (which is still bloody good) in his first English Cross. Some people would have walked away from the sport at that point or wrongly thought that that is not a great run. Instead he kicked on and developed his craft. In the early days he worked as full time apprentice in the gun trade. Early starts and long days but still ran an average of 120 miles a week over the rough ground of the Birmingham canals. Hope you enjoy this little insight into one of Britain’s greatest distance runners. For those of you at the last Brum league, yes it was the chap giving me crap about being out of condition! Love him though.
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