October 2019 Training
Tuesdays & Thursdays @ 18:30
Carnegie Harriers Training – OCTOBER 2019
Welcome to October’s training. With the shorter days now here, we will no longer be offering off-road sessions on Tuesday’s. We are hoping to offer a few off-road/XC training sessions so look out for details of these soon.
There are no road grand prix races this month, but October sees the start of the Cross Country season, with one XC race taking place. There is also another off-road race and one hill race so it’s still a busy month.
Our focus during October is maintenance and reducing training intensity. We will hold a 3 mile time trial on the first Thursday, followed on subsequent Thursdays by 2 minute interval sessions aimed at improving VO2max (a test of aerobic endurance or cardiovascular fitness). On Tuesdays we will be doing longer intervals which will help maintain endurance at a less intensive pace.
Please remember that the number of repetitions and the pace at which they are to be run are for guidance only. If you are tapering for, or recovering after, a big race, or returning from illness/injury or just had a really bad day, you can reduce the number of repetitions, or the pace, or both. You should aim to maintain pace throughout the session but once your pace starts to drop off, you will no longer get a benefit from the session and we advise you stop.
Please meet at Pitreavie by 6.30pm to run as a group to the training venue. If you are going directly to the venue, please aim to be there ready to start for 6.50pm. Prior to the session we aim to include a dynamic warmup. The main advantages of this is to warm up the muscles to their working temperature, stretching them and therefore improving their function and reducing the risk of injury or imbalance. Remember also to cool down with a slow jog.
All our training is aimed at creating long-term physical changes in the body, referred to as adaptations. Key among this is the principle of overload, where the body is pushed beyond its normal rhythm. Overloading should be gradual and done over a training period to avoid a plateau or causing injury. Don’t confuse overload with overtraining. Overtraining syndrome is a condition that occurs when the body is pushed (through exercise) beyond its natural ability to recover. It is not to be confused with tiredness, which is to be expected whenever you are engaged in a comprehensive workout regime.
If you’re not currently racing, club sessions can all be adapted to suit you personally. Maybe you’re returning from injury or illness or after a more social pace; running with others can be a great motivator.
The club’s training group comprises:
- Lesley Reynolds (Lead)
- Val Macaulay
- Gordon Barrie
- Neil Anderson
If you have any comments or feedback on training, please email [email protected] and they will be passed on to the group.