St Albans Athletics Club - Middle Distance & Cross Country
Training session details
Tuesday’s 6pm-7pm either in the park or on the track depending on light.
Remember there is a £1 fee for this session;
- Thursday 6.30 -7.30pm for year 4,5,6, and 7.30-8.45pm for year 7 and above;
-Saturdays in the park Grass and hill efforts
- Sunday’s 10-11 am for years 4,5 and 6 then 11-12.15 for year 7 and above..
-Sunday's time varys Toulmin drive recovery or long run 3-5 miles approx
The up to date training plan can be accessed below. However it may be modified and for most of the squad we are aiming towards a peak later in the cross country season. We also have loads of school events these are also counted towards training benefits.
Please contact me if you have any individual training questions
Training guidelines
We are now entering cross country training phase with only a couple more track races left. This means building up our aerobic fitness which generally has taken a tumble after the long summer of track races. We will gradually build up the distances we run as the under 17 's will be running 6km and the under 13's 3km.
Can we remember to bring all we need for training . Perhaps have a bag with everything you need just for athletics. Wet weather clothes,drink ,inhaler and spikes. On the plan I have included a couple of sessions where we wear spikes for the last rep only.
The plan has some sessions in purple these are optional sessions for the more experienced athletes. The distance covered in sessions will be monitored depending on age and training age.
Races are entered in red.
School X country races are generally on a Thursday and are included in your schedule as a Tempo sesssion we will therefore have a light evening session on the track after these.
Plan may be ammended
Can we remember to bring all we need for training . Perhaps have a bag with everything you need just for athletics. Wet weather clothes,drink ,inhaler and spikes. On the plan I have included a couple of sessions where we wear spikes for the last rep only.
The plan has some sessions in purple these are optional sessions for the more experienced athletes. The distance covered in sessions will be monitored depending on age and training age.
Races are entered in red.
School X country races are generally on a Thursday and are included in your schedule as a Tempo sesssion we will therefore have a light evening session on the track after these.
Plan may be ammended
Training Plans
Below you will find some of our plans. These are an idea of the sessions although they will be individualised to the athletes on the night. These are also based on the older athletes with the younger doing less. You will also notice tempo runs and circuits. Circuits can be done at home and could include some basic body weight exercises if you would like to know more let us know. A tempo run should include a 5-10 mins warm up then a period of faster running which could start at 5 mins and then increase to 30 mins as you get older followed by a cool down. As you progress from doing 2 or 3 sessions a week only add 1 additional session at a time so your body has time to adjust . Please ask for advice if you feel you could add a session.
I have added a training plan for the beginning of the track season it is as always based on our under 17 athletes with the under 13 doing 3 sessions a week and gradually building up to 5-6 depending on the length of time you have been training and developmental age. Please discuss you training with any of the middle distance coaches. The sessions are a guide for you but will be tailored to suit all.
The july planner has only got races on but the may one is complete
I have added a training plan for the beginning of the track season it is as always based on our under 17 athletes with the under 13 doing 3 sessions a week and gradually building up to 5-6 depending on the length of time you have been training and developmental age. Please discuss you training with any of the middle distance coaches. The sessions are a guide for you but will be tailored to suit all.
The july planner has only got races on but the may one is complete
| general_plan.docx |
| middle_distance_plan_may_2011.docx |
| training_plan_jan_2011.doc |
| middle_distance_training_plan.docx |
| middle_distance_training_plan.docx_blank.docxuntil_2.8.10.docx |
| october_2010_draft_1.docx |
