Redway Runners Interval Sessions

Welcome to Intervals, week 1.

“Nothing really worthwhile comes easy” – Ron Hill

I was inspired to lead this new session for Redway Runners after a convo with Martin which, fortuitously, happened whilst I had been re-reading a book I found on amazon years ago entitled “Complete Guide To Running”

I was struck by the attitude to training and running. How it mirrored my ideals, my work ethic, my coaching philosophy

“It is wrong to imagine that, to be any value, running training must always be hard and fast”

So I have planned out a series of workouts that will help you to focus on improving your running ability. This will cover elements including

  • Enjoyment
  • Control
  • Speed
  • Form
  • Power
  • Analysis

Each week I will be reviewing the session, and giving additional feedback that I may have missed during the run.

From a coaching standpoint I want to deliver sessions that are

  • Enjoyable
  • Educational
  • Manageable
  • Challenging
  • Encouraging

Tuesday 11th September 2018. It was so much fun leading the new Redway Runners Interval session this morning. The 11 of us had a gentle warm up as we headed to Willen lake from DLL with about 10 min running and 5 minutes of drills – primarily working on balance and the ability to feel the squeeze in your bum that propels you forwards when running. You can see the video on Instagram and Youtube.

The plan was to run 4 x 400m at an even pace, with an additional 400m as a build up towards the main set and to see if speed was about right.

The actual timings were a bit arbitrary, simply based on a current parkrun time. 

The purpose of the session was to test the runners ability to evenly pace themselves, and to get a feeling for the difference between ‘easy’, ‘work’ and excessive effort

Taking a look at the data, I have colour coded it so it looks pretty, otherwise it is just a jumble of numbers.

Normally what we are looking for on a session like this is a significantly (15+ seconds) slower warm up and as little variance as possible across the reps. Unless you are using a loop (eg track) then there are going to be additional factors that may affect the size of the variance. IN this instance we had a strong wind to contend with, something we didn’t even notice until we turned for the first rep.

Yellow signifies the slowest rep (should be the warm up)

Blue is the wind hindered (a few seconds slower) reps

Orange is the wind assisted reps.

Once we break that down we see that, perhaps unsurprisingly, the warm up was way too fast for the majority of you.

Why? Over excited? Hopefully!

Most likely is not knowing what is expected. Next week you will have a much better understanding of what to do so the warm up will be slower.

Initially the numbers did look a bit messed up, which was why I split it according to the wind, at which point you see a massive improvement. What looked like large pace variations was actually far more to do with the weather.

Cath and Mel really nailed it, with a slower warm up, and only 1 second variance

Sarah was not far off with a 3 second variance BUT she also had the smallest total range, of only 6 seconds, and a warm up 13 seconds slower.

Everyone totally exceeded my expectations so I could not be happier, and I am looking forward to seeing you all, and everyone else that you encourage to come along with you, next week.

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