PH Racing Club are pleased to reveal the third block of our training program which has been put together by our coach, highly respected athlete Ben Hukins.

Block Duration 7 weeks: 15th August to 2nd October

Block Focus: Half Marathon

Focus Event: Great Scottish Run HM – 2nd October

The schedule should also get you in shape for other half marathons and 10kms during this period.

Notes:

  1. Please note that while this block has a focus event(s) you are free to pick and choose whatever events you want to participate in. Key to a successful training program is the progression and development of training phases towards a specific goal and thus the nature of this block duration and focus.
  2. Please note that some sessions have an optional number of reps. The idea is for those regulars at the sessions that over time the sessions progress so we try and gradually increase the number of reps in a session. However, some of these get pretty hard and may be too much for someone new to the group, lacking fitness or unable to train regularly and thus the option is there to choose the number of intervals. The important thing is to do the reps at the right intensity.
  3. I have put a couple of other suggested sessions in for those of you focusing on the GSR which you may consider. These are pretty long sessions of continuous running so not best suited to a Tuesday or Thursday at the loop but a group of you may want to consider getting together at another time to give these a bash.

Week
No.

Commencing

Tuesday

Thursday

Suggested
Other Session

1

15th
August

Tempo

3 x 10mins tempo

4mins recovery

See tempo table

Speed

12 x 1min fast!

3mins recovery

 

2

22nd
August

Ravenscraig Relays or,

Hills

3
sets of 6x45sec hills

Jog
back / 4mins between sets recovery

Speed
Endurance

8-10
x 3mins

2mins
recovery

5km
to 10km pace

3

29th
August

Mix

6mins / 2x3min / 3x2mins / 6x1min

3mins / 2mins / 2mins / 1min recovery

Tempo

4-6 x 6mins tempo

2mins recovery

See tempo table

5 x
5mins with 3mins recovery. Efforts should be at target HM race pace with
rests steady running. Continuous run – no stopping/walking!

4

5th
September

Hills

2
sets of 10x45sec hills

Jog
back / 4mins between sets recovery

Speed

2
sets of 5x45secs

30secs
recovery between efforts

5mins
between sets.

Fast!

Stirling
10km

5

12th
September

Tempo

3 x 10mins tempo

4mins recovery

See tempo table

Mix
Session

Super
Surprise Away Night Session!!!!

10
x 3mins with 3mins recovery.

Efforts
should be at target HM race pace with rests steady running. Continuous run
– no stopping/walking!

6

19th
September

Tempo

2 x 14mins tempo

4mins recovery

See tempo table

Speed

16 x 1min

1min recovery

Faster than 5km race pace

 

7

26th
September

Speed
Endurance

6-8
x 4mins

2mins
recovery

5km
to 10km pace

Speed

12
x 30secs

2mins
recovery

Out
and out speed burn up!

Great
Scottish Run Half Marathon

 

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