Hello everyone! We’ve had the chance to review and reflect on what we thought worked, and what didn’t work in the last couple of training blocks while planning our first set of Wednesday sessions for 2019.
Firstly, the couple of weeks using the Museum Avenue (MA) area was well received so we’re going to be using that a bit more to help mitigate Lloyd George Avenue (LGA) fatigue.
Secondly, while the benchmark test at the start and end of each block worked in theory, because individual often couldn’t make both sessions it lost its intended impact.
Finally, we’re going to try a split session where there will be two different activities, and we’ll split into two groups and swap over half way through.
We’ve planned up until the Cardiff Bay 10k at the end of March, which coincides with the clocks going forward so the intention the next block will be entirely within Bute Park.
| Date | Location | Details |
| 09 January | MA | Timed fartlek |
| 16 January | MA | 500m reps |
| 23 January | MA | Split 500m reps (2x 250m, short recovery) |
| 30 January | LGA | Running + bodyweight exercises |
| 06 February | LGA | Pyramid (1-2-3-4-3-2-1 junction runs) |
| 13 February | MA | 200m reps |
| 20 February | LGA | Partner fartlek (2 junction hard, 1 junction easy) |
| 27 February | LGA | Split session |
| 06 March | LGA | Running + bodyweight exercises |
| 13 March | LGA | Split junction running (5 out, 2 + 2 back) |
| 20 March | MA | Relays |
| 27 March | LGA | 1 km reps (includes taper option for 10k entrants) |
Hope this all makes sense – gives us a shout if you’ve got any questions.
Ryan, Matt & Rich