Training Schedule
The following schedules are guidelines for training towards the Crouch End 10k race in Priory Park/ Alexandra Park on Sunday 17th May 2009. The training will be coordinated by leaders from London Heathside Athletics Running Club.
1. 10k training sessions - for beginners to intermediate men and women
Structured coaching sessions will take place for 7 weeks Tuesdays from 31st March 2009 with London Heathside leaders.
Meeting place: Hornsey YMCA Harringay Club Foyer (opposite Hornsey mainland station on Tottenham Lane; Time: 7.20pm for 7.30pm.
Meeting place: Hornsey YMCA Harringay Club Foyer (opposite Hornsey mainland station on Tottenham Lane; Time: 7.20pm for 7.30pm.
| Week | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 |
| Session | Continuous run with variations1 | Continuous run with variations2 | Speed Session | Continuous run with variations3 | Hill Session | Long run | Mixed Medley Session | RACE DAY |
| Date | 31st March | 7th April | 14th April | 21st April | 28th April | 5th May | 12th May | 17th May |
2. Other weekly mixed sessions
For beginners - intermediate womenCrouch End Women's Running Network also meet on Mondays & Wednesdays at 6.45pm and Sundays at 9am from the YMCA Fitness Centre. Contact Mary runmaryrunrun@hotmail.com 07764 230 984
For intermediate to advanced men and women
London Heathside Running Club meet every week at the Hornsey YMCA Harringay Club (opposite Hornsey mainline station) on Tuesdays and Thursdays @ 7.30pm or in Hampstead on Wednesday nights (Royal Free Hospital Recreation Club), and at weekends at Highgate tube station. This is a friendly club with mixed abilities. Get more information from Alison on 07720 849 650 or Barbara on 07784 412 4316 or email: clubdevelopment@londonheathside.org.uk or www.londonheathside.org.uk.
Before you begin training please note the following golden rules:
1. Never overdo your training - If you are tired, ease off. If you feel fresh, then increase the volume every other week so that one week is hard/long distance, one-week easy/short.
2. Never run if you suspect you have a temperature.
3. Run whenever possible on soft surfaces, not on the road.
4. If running at night, wear white or reflective clothing.
5. Use good gear - especially on your feet. Select your footwear according to what your particular requirements are. If you want advice on this, take your old pair of shoes to a specialist running shop (e.g. Runners Need on Parkway, Camden Town, Bike & Run or Sweatshop in Finchley) and ask the staff to help.
6. Always warm up and warm down. To warm up, first jog for 5 minutes to warm up the muscles. Then take the next five to eight minutes of each run slowly and gradually increase your pace. Use the last five to eight minutes to ease off again, then warm-down with some static stretches.
TRAINING SCHEDULE FOR BEGINNERS/INTERMEDIATES
CROUCH END 10K
| Date | Beginner | Intermediate | Your Notes/Diary |
7 Weeks to go
| Monday | Tuesday | 31st March | Running Group or 20 mins continuous run | Running Group or 30min continuous run |
| Wednesday | ||||
| Thursday/Friday | 10 minutes fast run or fast cardio/spinning class | 20 mins fast run or fast cardio/spinning class | ||
| Saturday/Sunday | 20 mins easy run | 30 mins easy run | ||
6 Weeks to go
| Monday | Tuesday | 7th April | Running Group or 20 mins continuous run | Running Group or 30min continuous run |
| Wednesday | ||||
| Thursday/Friday | 10 minutes fast run or fast cardio/spinning class | 20 mins fast run or fast cardio/spinning class | ||
| Saturday/Sunday | 20 mins easy run | 30 mins easy run | ||
5 Weeks to go
| Monday | Tuesday | 14th April | Speed interval session with running Group or Fast Cardio class with weights | Speed interval session with running Group or Fast Cardio class with weights |
| Wednesday | ||||
| Thursday/Friday | 20 minutes easy run | 40 minutes easy run | ||
| Saturday/Sunday | 30 mins continuous run | 40 mins continuous run | ||
4 Weeks to go
| Monday | Tuesday | 21st April | Running Group or 30 minutes continuous run | Running Group or 40 minutes continuous run |
| Wednesday | ||||
| Thursday | fast run or fast cardio class or fast cycle | fast run or fast cardio class or fast cycle | ||
| Friday | 30 mins easy run | 40 mins easy run | ||
| Saturday/Sunday | Easy cross training activity - swimming/cycling | Easy cross training activity - swimming/cycling | ||
3 Weeks to go
| Monday | Tuesday | 28th April | Hill Session with Running Group or fast cycling /spinning/cardio class | Hill Session with Running Group or fast cycling /spinning/cardio class |
| Wednesday | ||||
| Thursday | 30 minutes easy run | 40 minutes easy run | ||
| Friday | Easy activity -swimming/ cycling/low Impact | Easy activity -swimming/ cycling/low Impact | ||
| Saturday/Sunday | 40 minutes long continuous run | 50 minutes long continuous run | ||
2 Weeks to go
| Monday | Tuesday | 5th May | Long continuous run with Running Group or 50 mins | Long continuous run with Running Group or 60 mins |
| Wednesday | ||||
| Thursday | Short fast/hill/interval session/cardio class | Short fast/hill/interval session/cardio class | ||
| Friday | 30 mins easy run | 40 mins easy run | ||
| Saturday/Sunday | 40 mins easy run | 50 mins easy run | ||
1 Week to go
| Monday | Tuesday | 12th May | Mixed Medley Session with Running Group or Cycling/swimming | Mixed Medley Session with Running Group or Cycling/swimming |
| Wednesday | ||||
| Thursday | 30 mins fast run | 40 mins fast run | ||
| Friday | Low impact class/ Cycling/swimming | Low impact class/ Cycling/swimming | ||
| Saturday | REST | REST | ||
| Sunday | May 17th | *RACE DAY* | *RACE DAY* |
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