Training & Coaching

Training with the Hogweed Trotters

We meet at Chipping Sodbury Football Club, The Ridings, Chipping Sodbury, BS37 6BQ, off the Wickwar Road all year round.

The club house is usually open for about quarter of an hour before the advertised time. Most people arrive dressed in running kit.

We meet three times a week and cater for a range of abilities.It is a great way to make new friends whilst improving or building upon your fitness levels.

Our regular training sessions are:

Wednesdays at 6.45pm

Fridays at 6.45 pm

Sundays at 8.30 am (Summer) / 9.00 am (Winter)

And our group of coaches are more than willing to help you out with advice on training programmes and other tips.

For more details contact:

Club Coach Coordinator: Richard Finch – contact email: Click here

 

Track training sessions

If you are looking to improve your speed and speed endurance you can join Hogweeds at the track. Track Sessions are held with Wesbury Harriers/Yate Athletics Club every Tuesday evening 7pm at Yate Outdoor Sports Centre, Broad Lane (behind Brimsham School), Yate, BS37 7LB. The cost per session is £2 payable on the night on entrance.

If you haven’t tried any Track Sessions before why not give it a go? Track Sessions can benefit runners of all abilities. It is fully inclusive and everyone is welcome.

If you want more details of what is involved please do let me know. Coaching Coordinator, Richard Finch, via email: Click here

 

Hogweed Trotters Coached Sessions – more information

At Hogweed Trotters, we provide the following coached sessions:

  • First Wednesday of each month: Out and Back
  • Third Wednesday of each month: coached session – activities vary

All our sessions are for mixed abilities and everyone is welcome. If you have any questions,
please ask one of the coaching team.

 

EXPLANATIONS OF COACHING ACTIVITIES:

FARTLEK

Fartlek is Swedish for “speed play” and that is exactly what it’s all about. Unlike tempo and
interval work, fartlek is unstructured and alternates moderate-to-hard efforts with easy
throughout. After a warmup, you play with speed by running at faster efforts for short
periods of time (to that tree, to the sign) followed by easy-effort running to recover. It’s fun
in a group setting as you can alternate the leader and mix up the pace and time. And in
doing so, you reap the mental benefits of being pushed by your buddies through an
unpredictable workout. The goal is to keep it free-flowing so you’re untethered to the watch
or a plan, and to run at harder efforts but not a specific pace.

HILLS

A workout that includes sprinting uphill fast, jogging downhill at an easy pace to recover,
and then repeating the sequence. It’s thought to be an efficient way to build leg strength,
speed, and aerobic capacity. Hill repeats reduce your injury risk because it limits fast-
running time and because the incline of a hill shortens the distance your feet have to fall,
reducing the impact of each step.

INTERVALS

Interval training, also known as interval workouts or interval runs, are short, intense efforts
followed by equal or slightly longer recovery time. For example, after a warmup, run two
minutes at a hard effort, followed by two to three minutes of easy jogging or walking to
catch your breath. Unlike tempo workouts, you’re running above your red line and at an
effort where you are reaching hard for air and counting the seconds until you can stop—a
controlled fast effort followed by a truly easy jog. The secret is in the recovery as patience
and discipline while you’re running easy allows you to run the next interval strong and finish
the entire workout fatigued but not completely spent. Just like rest, your body adapts and
gets stronger in the recovery mode. Benefits of Interval Training: Improved running form
and economy, endurance, mind-body coordination, motivation, and fat-burning.

OUT AND BACK

A course that entails running out to a turnaround spot, then running back to the starting
point. Out-and-backs are a convenient way to get in runs in unfamiliar locales. They’re also a
good option when you’re trying to run a little farther than you have before, because you
don’t have the option of cutting the run short. At Hogweeds, we use the Out and Back to
measure our progress – can we get further out than the week before?

USEFUL TERMS TO KNOW:

Pace: How fast you’re running, usually expressed in terms of minutes per mile. Your running
pace at a given effort level will vary greatly from day to day, depending on the weather,
your fatigue level, and numerous other factors. While it’s good to have a general idea of
how fast you’re running, it’s best not to base your running around hitting certain paces all
the time. Doing so usually leads to working too hard, and can drain much of the enjoyment
from your running. As you gain fitness, you’ll naturally speed up. Need help calculating your
pace? Check out these pace calculators: https://www.runnersworld.com/pace-calculators

Ten percent rule: Don’t increase mileage or intensity by more than 10 percent from one
week to another. This is a classic injury-prevention rule meant to prevent a runner from
doing too much, too soon, and getting injured.

Track: Most tracks are 400 meters long. Four laps, or 1600 meters, is approximately
equivalent to 1 mile. Many runners use the term “track” to refer to a speed session done on
a track.

Trail running:Doing some or all of a run off road. Trail running has become increasingly
popular in part because running in the woods or mountains is usually more appealing than
sharing the road with distracted drivers. Trails’ softer surfaces are also a nice change from
asphalt. Expect to run slower than usual on trails.

References:
Runners World

 

Trotters calendar

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