Training Schedules - Groups A, B and C

 

All groups meet at Queen's Park or Tupton Hall School for 6.30pm start except for Summer Booths races when no formal training sessions are held. (Note £2 track fee payable for track sessions).

 

Note sessions may vary due to weather conditions.

 

Tuesdays

 

Tues 18/06/2019 – CFC Pro Act - Dynamic and Drill session – preparation for the next Mesocycle.

 

Tues 25/06/2019 – Wain Avenue – Classic efforts x10

 

Tues 02/07/2019 – Booths Road League Carsington Water19.30 start

 

Tues 09/07/2019 – Holmebrook valley – drills 1 – life belts session- Endurance

 

Tues 16/07/2019 - Holmbrook valley – drill 2 – 3 hills session - Endurance

 

Tues 23/07/2019 - Grasmmor Country Park – drills 3 - 123454321 minute pyramid with 60 seconds recovery - Endurance

 

Tues 30/07/2019 - Storforth Lane – drills 1 - 123454321 minute pyramid with 60 seconds recovery - Endurance

 

Tues 06/08/2019 – Booths Road League – Shipley Hall CC 19.30 start

 

Tues 13/08/2019 - Franklyn road – drills 2 - Figure 8 x6 with short downhill recovery - Strength Endurance

 

Tues 21/08/2019 - Tapton Park – drills 3 - 3 minute effort with 60 seconds recovery x7 - Strength Endurance

 

Tues 28/08/2019 - Storforth Lane - drills 1 - 3x4 minute efforts + 2x5 minute effort with 90 seconds recovery - Speed Endurance

 

Tues 06/08/2019 - CFC – drills 2 - 12 laps with 60 seconds recovery - Speed

 

 

 

Thursdays

 

Tupton Hall School Track Sessions

 

Thurs 20/06/2019 – Dynamic and Drill session – preparation for the next Mesocycle ( 12 Weeks ).

 

 

 

Thurs 27/06/2019 – Drills 2 – 3x400 with 400 recovery + 2x800 with 400 recovery – Endurance

 

Thurs 04/07/2019 – Drills 3 – 6x800 with 400 m recovery – Endurance

 

Thurs 11/07/2019 – drills 1 - 10/8/6/4/2 minute efforts with 90 seconds recovery - Endurance

 

Thurs 18/07/2019 – drills 3 - 123454321 minute pyramid with 60 seconds recovery - Endurance

 

Thurs 25/07/2019 – drills 2 - 6x5 minute effort with 90 seconds recovery – Strength Endurance

 

Thurs 01/08/2019 – drills 1 – 5 x 800 m with 400 m recovery – Strength Endurance

 

Thurs 08/08/2019 – drills 2 - 6x4 minutes effort with 60 seconds recovery - Strength Endurance

 

Thurs 15/08/2019 – drills 3 - 3 minute effort with 60 seconds recovery x7 - Strength Endurance

 

Thurs 22/08/2019 – 3x4 minute efforts + 2x5 minute effort with 90 seconds recovery - Speed Endurance

 

Thurs 29/08/2019 – drills 1 - 12 x 400m with 400 m recovery - Speed

 

Tues 20/09/2019 – drills 2 - 15 x 1 minute effort with 60 seconds recovery - Speed

 

 

Drill Sessions

 

Dynamic Drills

 

 

1 - Reverse lunge Face forwards quick turn 20 m backwards

Knee lift to back grab skip knee across

Frankenstein straight let bound

 

2 - Skip opposite arm reach A Skip

Sumo squat kick the door in

Lunge rotate Carioca

 

3 - Lunge Short hop both legs

Quick feet Long hop both leg

High skip pec stretch 3 short hops high hop both legs

 

 

Thursday routes

 

Thurs 20/06/2019

Steady – Grangewood, Hasland Spital 4 routes

Easy - Holmebrook/Cutthorpe Route

 

Thurs 27/06/2019

Steady - Holmebrook Route

Easy - Wingerworth Route

 

Thurs 04/07/2019

Steady - Holymoorside Route

Easy - Brookside Storrs Rd Route

 

Thurs 11/07/2019

Steady - Hasland, Grassmoor Route

Easy - Holymoorside Route

 

Thurs 18/07/2019

Steady - Piper Lane / Westwick Lane Route

Easy - Hasland, Grassmoor Route

 

Thurs 25/07/2019

Steady - Twigg Route

Easy - Walton, Piper Lane Route

 

Thurs 01/08/2019

Steady - Wingerworth Route

Easy - Old Brampton Church Route

 

Thurs 08/08/2019

Steady - Linacre Reservoirs Route

Easy - Hasland, Grassmoor Route

 

Thurs 15/08/2019

Steady - Holmebrook Route

Easy - Linacre Route

 

Thurs 22/08/2019

Steady – Grangewood, Hasland Spital 4 routes

Easy - Holmebrook/Cutthorpe Route

 

Thurs 29/08/2019

Steady - Holmebrook Route

Easy - Wingerworth Route

 

Tues 20/06/2019

Steady - Holymoorside Route

Easy - Brookside Storrs Rd Route