Training Sessions

Club Night - Tuesdays

Abbey Runners meet every week at 7.45pm (for a prompt 8pm start) on a tuesday night at the Adel War Memorial Club ( map ). We generally split up into about 6 groups and run for about 1 hr, catering for all abilities: from a 4 mile jog to 9-10 mile hard run or reps

Thursday Speed Sessions (January to March 2010)

Weather permitting, we will be training at the track every Thursday over the winter (except for the last Thursday of each month, when we will be doing a hill session ‘on road’ *). All sessions will start at 7.30pm prompt: please meet at 7.20pm. If a scheduled session at the track is cancelled because of weather-related track closure, club members will be emailed advising them of alternative arrangements as soon as possible.

Until mid-February, an alternative ‘tempo’ or ‘threshold’ session will be available. This may be particularly useful for those runners training for a spring marathon, who may benefit more from working on improving their lactate threshold & lactate tolerance during the first half of their marathon training period.

* As we have missed a couple of track sessions in January, we will not be doing a hill session on Jan 28th: meet at the track instead

January 21st	600m intervals (track) + tempo alternative
January 28th	6 x 4 mins intervals (track) + tempo alternative
February 4th	4K handicap race (track)
February 11th	1K intervals (track) + tempo alternative
February 18th	Intervals ‘pyramid’ session (track)
February 25th	Short hills on road (club)
March 4th	400m intervals (track)
March 11st	8 x 3mins intervals (track)
March 18th	800m intervals (track)
March 25th	Long hills on road (club)

track

Running hints and tips

New to running?
Here's some helpful tips to get you started..
There is also a lot of information on the beginners pages.

Shoes:

Always run in a good fitting pair of quality running shoes. If you are new to running then go to a specialist running shop. Put on your jogging gear, take some time and try a few pairs of trainers out. The shop should give you advice and help to choose the correct fitting shoe for your foot type and running style. Don’t forget to double tie your shoelaces before you run.

Clothing:

Running shorts and leggings are available from specialist running shops.

They give the freedom and comfort that some of the designer wear may not provide.
Cotton T shirts and vests are great in the summertime but try and run in reflective running tops, especially at night times. In the wintertime wear thin multiple layers.

Synthetic, breathable and windproof garments are designed to keep you warm and dry. Let the rain run off you and not soak you; when its really cold wear a sports hat and gloves.

Running - general tips

It is possible that most of your training will be on the pavement and roads, so make yourself as highly visible as possible to the motorist.
Start your run slowly after warm-ups and plan your route running towards the traffic, so you can see them and they can see you.
Choose well-lit areas with wide pavements, wherever you can, although try keeping close to the roadside in icy conditions running on the grit/salt over spray.
Be careful running on wet leaves, which can be very slippery and may hide missing pavement or a pothole.
Watch out for opening doors of cars that have just parked.
At T-junctions cross behind the first car and in front of the second waiting car.
Never cross the road in front of the first turning car, as the driver may not see you!

Stay alert at all times and make your own decision when crossing roads and junctions. Don’t just convoy within a group of runners.
It is safer to run in pairs or in a small group, but if you do run alone consider carrying some ID with you.
If you run from home you should perhaps leave a note of the route and time.
The above advice is mainly for newcomers to running but we all assess the risk, every time we run, attempting to keep ourselves safe and sound.

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