Running Training – CDF Runners https://cdfrunners.co.uk Wed, 09 Oct 2019 15:22:29 +0000 en-GB hourly 1 https://wordpress.org/?v=6.9.1 https://cdfrunners.co.uk/wp-content/uploads/2018/11/cropped-favicon-32x32.png Running Training – CDF Runners https://cdfrunners.co.uk 32 32 CDF Training Plan July-September 2019 https://cdfrunners.co.uk/cdf-training-plan-july-september-2019/ Mon, 08 Jul 2019 18:21:40 +0000 https://cdfrunners.co.uk/?p=2580 Continue reading "CDF Training Plan July-September 2019"

]]> Hey everyone!

Nina, Matt and Rich have been beavering away working on a plan for the Wednesday training sessions that’ll take us up to the Cardiff half-marathon.

Again, we’ve tried to mix things up, making sure that we’re not repeating too many of the sessions we’ve done over the last session block and we’ve included three circuit sessions to take advantage of being in the park because after this block, we’ll be back on Lloyd George Avenue.

Here’s an overview – we’ll have the full details of each session on our Facebook page the Tuesday beforehand:

17 July 2019 Circuits (pairs work)
24 July 2019 400m reps
31 July 2019 Pyramid session (time)
7 August 2019 1km reps (pairs)
14 August 2019 Circuits (7 exercises, 30/15 split)
21 August 2019 Fartlek (Baker-inspired version)
28 August 2019 800m reps
4 September 2019 Fartlek (big/small loop, partner work)
11 September 2019 Circuits (HIIT)
18 September 2019 300m reps
25 September 2019 1k / 800m / 600m / 400m / 200m
2 October 2019 Taper session / kicker run

 

]]> CDF Training Plan October-December 2018 https://cdfrunners.co.uk/cdf-training-plan-october-december-2018/ Thu, 04 Oct 2018 16:08:39 +0000 https://cdfrunners.co.uk/?p=1995 Continue reading "CDF Training Plan October-December 2018"

]]> We’re keen to see if we can vary things up though; we’ve identified a section around the Welsh Government offices on Museum Avenue that’s got wide paths and is partly closed to traffic and we’re going to try a couple of sessions there to keep things fresh. A lot of us will have done our big races for the year, and now it’s a chance for us to focus on some speed work and our shorter distances and help each other keep going at a time of year when being outside running can be a bit tougher.
All runs will be on Lloyd George Avenue unless stated otherwise.
  • 10th October – Benchmark: x2 full runs of LGA. Longer warm-up, 5 minute rest between reps
  • 17th October – 200m reps: x15 or x10, 1 minute recovery time (Museum Avenue)
  • 24th October – Junction runs: x2 junctions / x3 junctions / x4 junctions
  • 31st October –  Pyramid: 3-2-1-2-3 or 1-2-3-2-1 junctions (there and back)
  • 7th November – Full length of LGA at scaled pace: 10km / 5km / 1 mile / 5km / 10km
  • 14th November – 500m reps: x8 / x6 individually paced, walked recovery (Museum Avenue)
  • 21st November – Junction splits: x5 or x3 total reps (2 junctions out, 1 min rest, 1 junction back, 30 secs rest, 1 junction back).
  • 28th November – Fartlek session (junction breaks, 2x 10 minute sets)
  • 5th December – Circuit: x4 sets of 5 mins each working as a trio
  • 12th December – Benchmark: repeat
Matt, Ryan and Rich ]]> CDF Training Plan August-October 2018 https://cdfrunners.co.uk/cdf-training-plan-august-october-2018/ Wed, 01 Aug 2018 13:30:32 +0000 https://cdfrunners.co.uk/?p=1900 Continue reading "CDF Training Plan August-October 2018"

]]> Hello everyone!

We’re about to enter the third training block for 2018, and for this one we thought we’d try and build towards the Cardiff Half, which is a big target for so many of you. In this block there’s a lot of speed / endurance work coupled with some high-volume sessions where you’ll be looking to run at a target pace rather than flat-out.

The benchmark test this block is a longer one – 3km which you should be looking to attack at your 5km goal pace.

  • 1st August – BENCHMARK: 3km
  • 8th August – 800m / 200m / 200m (two groups, x4 or x3)
  • 15th August – Circuits
  • 22nd August – x2 200m / x4 400m – two reps
  • 29th August – Fartlek 1 min / 2 min / 3 min (run easy, then run hard)
  • 5th September – 300m (two groups, x10 or x6)
  • 12th September – Circuits
  • 19th September – 1200m (two groups, x4 or x3)
  • 26th September – BENCHMARK: 3km
  • 3rd October – Agility, Balance and Co-ordination session

The Cardiff Half Marathon is on October 7th, so hopefully this block will help you train towards it, and then effectively taper as you inch towards the big day. If you need an overall training plan and you’re not sure where to start, give us a shout and we’ll work with you to find something that fits around your schedule.

As usual, if you’ve got any questions just give us a shout!

Matt, Ryan and Rich

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