DK Running Club Training Page
DK Running Club meet on a regular basis. The chart below will help you plan your training with the Club.
If anyone has any ideas of particular training sessions they would like to do with the club then let me know and I will add it to the page. webmaster@dkrunningclub.co.uk
Training Times are as follows
*Nearly all training sessions are mixed Ladies and Men but are predominantly as described above
|
Day |
Men/ Ladies* |
Start Time |
Distance |
|
Monday |
Men |
7:00 pm |
6 – 8 miles |
|
Tuesday |
Mixed
|
7:00 pm |
4 -8 miles |
|
Wednesday |
Men |
7:00 pm |
Fast Session 6-9 miles |
|
Thursday |
Mixed |
7:00 pm |
Ladies 4 -8 miles |
|
Sunday |
Men |
8:00 am |
Long slow runs 8 – 20 miles |
|
Sunday |
Mixed |
8:30 am |
Long Slow 6 – 20 |
Some of the possible
training sessions for a Wednesday Night
Training Title
Description
Total Distance / Time
Meeting place Time
1 Efforts
round the Maidensbridge estate 1 mile
jog warm up 4
to 6 loops with 2 minute rest
1 mile
jog cool down Ideal
Speed work for any runners racing 5K
upwards 6 miles DK Rugby
Club 7:00 2 Hill
efforts by Stuarts House Run to
Warm up - Mixture of efforts either straight up and down
with high knee lift or efforts up and around the block –
finish with cool down Every
Race has hills so this can be focused on running off the
top of the hill 4 to 6 miles in total DK Rugby
Club 7:00 3 Sprint
efforts on the Ind Est by the Sainsbury's in
Wombourne 1.5 mile
jog warm up Mixture
of sprints either in groups or pairs or in
teams 1.5 mile
jog cool down 6 miles DK Rugby
Club 7:00 4 Hill Efforts up past 1 mile
warm up – efforts from the bottom by the island to the
top – stopping either at the top or beyond the school
and back to the start completing the Same as
session 2 4 to 6 miles DK Rugby
Club 7:00 5 Hilly
run through Gornal Tempo
run up through Gornal taking in a variety of Hills
6 10 miles DK Rugby
Club 7:00pm 6 Fartlek
Training of different lengths A normal
club run interspersed with Sprint of varying lengths or
times 6 to 10 miles DK Rugby
Club 7:00 7 Kinver
Clamber Steady 9
minute mile pace Ideal
for 19 miles 3 Hours 15 Minutes By
Start
prompt 8 10 Mile
Tempo run with Tipton Harriers Start
8:30 am with a one loop warm up – Proceed with as many
loops as you manage
at a pace to suit you – The loops are just a few Metres
short of a mile so anyone Marathon Training Mile efforts
are the ideal training
Up to the Individual 8:30 9 Hill
Efforts on A449
6 miles DK
19:00
Running Terminology Explained
Fartlek Training
Swedish word for speedplay; workout includes faster running mixed with slower running; adds variety to training and can be performed in any setting
Intervals
Type of workout where a set distance is run repeatedly with a recovery jog between; for example 6 times 400 meters with 100 meters recovery jog
Lactate Threshold
The running intensity where lactic acid begins to rapidly accumulate in the blood. Also called anaerobic threshold; lactate threshold speed is your 10K race pace plus 5-20 seconds or a heart rate zone between 85-89% of maximum.
Speed Work
Short, fast intervals with recovery jogs between; increases your leg turnover and maximizes your stamina and race confidence
Strides
Short, fast but controlled runs lasting 15-45 seconds followed by full recovery; benefits include faster leg turnover and improvements in running form
Tempo Runs
Type of workout to improve the lactate threshold; usually consists of 15-30 minutes of running at the lactate threshold speed
More running terms explained on this page Click here
