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Run

We hold a coached track session every Wednesday at 7.15pm at:

The Graham Sports Centre at Maiden Castle

WHAT ARE THE SESSIONS ALL ABOUT?
From the first few sessions you will start to learn to run at "threshold pace", variously described as "comfortably hard", or the pace you could maintain throughout a 10 miles race at your current fitness level. If you run above this pace you will produce an excess of lactic acid which will slow you right down.

To achieve a feeling for your threshold pace, you will start by running 4 to 6 × 800m (2 laps) or 1000m (2.5 laps) repeats with short recoveries in between: the number and length of the repeats will depend on your fitness level. Your time for each repeat should be the same. If you slow down through the repeats, you are running too fast, and if you speed up, you are running too slowly.

You will progress in subsequent sessions with combinations of  running further/increasing the number of repeats/ educing the recoveries. The other paces you will run at later on in the year are derived from your threshold pace.

THE DETAILS

WHERE/WHEN
Tartan track, Maiden Castle Sports Centre, Durham 
Wednesdays 7:00 for prompt 7:15 start, finishing by 8:15
First session 20 Jan 2010

COACHES
Allan Seheult [level 2 triathlon]
Ian MacKenzie [level 1 triathlon]

WHO IS IT FOR?
Runners and triathletes of all abilities

WHO COULD BENEFIT?
Road, fell and cross country runners (any distance); triathletes (any distance); cyclists

GENERAL AIMS & OBJECTIVES
Preparation for racing well in early spring and during the summer
Learn to run at FOUR different paces, appropriate to ability
Learn pace judgement
Learn to run efficiently
Avoid injury

WHAT TO BRING
Stop watch with memory/record functions that you can easily read
Drink
Tracksuit top
Warm top
Hat
Gloves
Trainers (NOT spikes)
Shorts
Top

GENERAL SESSION FORMAT
Attendance list
Explain session and its aims
Warm up
Main session
Feed back
Warm down

Click here for a map to the location.

Many of our members are also members of neighbouring running clubs who hold regular run sessions on the road, fell or track.

Durham City Harriers

Elvet Striders

Crook & District

Durham Fell Runners

 

 

 
© Durham Triathlon Club 2009