A warm welcome to RunVerity coaching, I am really looking forward to working with you.
The training plans are generic, I have taken into acccount the information that you have provided for me and written them with that in mind, however they are not set in stone so if you are having a good week and you feel you could do more or if you are having a bad week, let me know and I can adjust it accordingly. Life does get in the way sometimes and running is not just about running, there are other factors that can affect performance, so look upon the training plans as recipes, see what works for you and your lifestyle, we can always add extras in or take things out, so if you have any questions, please just ask.
I will be introducing technical skills during the first few weeks of training to reinforce running skills development, I won't be changing your running style at all, just making sure that you are technically running correctly and effeciently.
Each week there will be an article written here that is designed to help you with your running and your progress, subjects I will be covering will be nutrition, how to prevent injury, how to deal with injury, how to stay motivated and if there is something in particular that you would like to know about, just let me know.
I will be setting up an ABP Facebook group so if you would like to be part of this, please sent me a friend request, Run Verity, and I will get this organised.; you can also follow me on Instagram.
Here's a bit of info about what we will be doing on a Wednesday evening
Interval training is based on a simple formula: run at race pace or faster for segments that are much shorter than your race distance, with recovery breaks to minimize the stress on the body.
Intervals are the heart and soul of most competitive training programs. They are the best way to improve race performances.
All runners benefit from a mixture of long intervals for strength endurance and stamina for holding race pace, and short ones for speed and power. We will be doing both types to improve your race times.
Interval training/speed training is training that involves a series of low- to high-intensity workouts interspersed with recovery periods. The high-intensity periods are typically at or close to anaerobic exercise, while the recovery periods involve activity of lower intensity.
The objective with Interval Training is to give you the opportunity to train in a coached environment where I will help you to run faster and stronger, where you can learn to handle a modest amount of discomfort in a safe and supportive environment.
We will do a mixture of hill training sessions as well as interval training and these will be varied over the course of the 12 weeks.
Hill training is speed work in disguise! That is because you don’t have to run as fast to work hard, running hills, like lifting weights, is resistance training. Hills strengthen the leg muscles to overcome the incline and resistance of gravity. This strengthens the driving muscles, hamstrings, calves, buttocks and the quadriceps which don’t get much work on the flats. Ankles are strengthened as the feet push off to bound up hills and since you really have to pump the arms to get up hills, your upper body is strengthened too!