Club Training Monday 23rd October - Brancumhall

As we have had a few good days weatherwise, it is appropriate to return to the Brancumhall schedule. Remember that training on grass is all about developing muscle strength and power as there is less rebound and tension in the muscles when running on a soft surface compared to running on a hard road with bouncy shoes. Whether your main aim is road racing or XC racing, XC training is an important component in the winter schedule.

The session on Monday is 4 x 2 laps at 10k race effort with 2 minutes jog recovery (where ever you finish your jog recovery is where the next 2 laps start/finish). Each lap is about 800m therefore this session is equivalent to about 4 x 1600m/1 mile at 10k effort, so very specific to the races we have coming up.

The warm-up/cool-down are from the club to Brancumhall football pitches and back again. Bring a change of footwear for the grass reps (someone will take their car down to Brancumhall with your offroad shoes).

Thursday is a longer run.

(ps see the previous post on Grand Prix rules for the latest Grand Prix scores following the National XC Relays)

Alan