Keswick AC training during lockdown
All comments below must be read alongside the latest government guidelines:
UK Athletics guidelines https://www.uka.org.uk/media/news/2020-news-page/march-2020/31-03-20-virtual-coaching-guidance/
FRA guidelines published on 25 March 2020: https://www.fellrunner.org.uk/ .
Due to the terrain around Keswick, we also have to consider the impact of an incident on The Mountain Rescue Team; the higher fells are not an option a present.
Although there are no imminent races on the calendar, this is a time when we can all work on aspects of our performance:
- Maintain/improve aerobic base
- Let those injuries recover
- Do strength and conditioning work
- Focus on a weakness like short hill work
- Improve lactate threshold/speed endurance
A number of these do not require great structure, however, Keswick AC now intend to publish TWO structured sessions on the website each week. One of these will focus on very short hill work and one will focus on speed endurance/lactate threshold.
When undertaking one of the sessions you must follow all guidelines, including:
- This is your one session of outdoor exercise for the day
- It must be carried out alone or with members of your own household
- The session takes place “from your own front door”
- It does not take place on high fells. Please use road/trails/parkland/etc
- The published session will not include venue
From a performance point of view, it is recommended that you only use one of the two sessions each week; doing both will take this training towards race preparation (when there are no races) and you may then struggle to maintain race fitness once races restart. The idea is to make an easier transition from this current state to racing fitness once we approach that time.
Tuesdays & Thursdays: Main club-training sessions
Keswick AC training during lockdown
All comments below must be read alongside the latest government guidelines:
UK Athletics guidelines https://www.uka.org.uk/media/news/2020-news-page/march-2020/31-03-20-virtual-coaching-guidance/
FRA guidelines published on 25 March 2020: https://www.fellrunner.org.uk/ .
Due to the terrain around Keswick, we also have to consider the impact of an incident on The Mountain Rescue Team; the higher fells are not an option a present.
Although there are no imminent races on the calendar, this is a time when we can all work on aspects of our performance:
- Maintain/improve aerobic base
- Let those injuries recover
- Do strength and conditioning work
- Focus on a weakness like short hill work
- Improve lactate threshold/speed endurance
A number of these do not require great structure, however, Keswick AC now intend to publish TWO structured sessions on the website each week. One of these will focus on very short hill work and one will focus on speed endurance/lactate threshold.
When undertaking one of the sessions you must follow all guidelines, including:
- This is your one session of outdoor exercise for the day
- It must be carried out alone or with members of your own household
- The session takes place “from your own front door”
- It does not take place on high fells. Please use road/trails/parkland/etc
- The published session will not include venue
From a performance point of view, it is recommended that you only use one of the two sessions each week; doing both will take this training towards race preparation (when there are no races) and you may then struggle to maintain race fitness once races restart. The idea is to make an easier transition from this current state to racing fitness once we approach that time.
Wednesdays: Ladies Social Runs
**See Main KAC Club Training during Covid-19**
This is an informal, mixed ability group aiming to encourage and support women’s running in a comfortable and social setting. Their activities and further information are on their Facebook page or contact lynneh2019@yahoo.com.
From the 1st of December 2019, we will meet at the Keswick Leisure Centre, Station Road, Keswick, CA12 4NE. We head off at 6.30pm.
The session lasts about an hour and can be on trail or road. Minimum ability we suggest you are able run 5km in about 30mins, and can run up to 10k (though we stop – a lot!!).
Mondays: Winter Core Classes with Will
**ENDED for 2019/20** Keep an eye out for new dates and times in Winter 2020
This Core Stability Training is run by PT Will Houghton and the cost is £3.50/session. It concentrates on developing core strength and general conditioning for running. Held in the Crosthwaite Parish Rooms (near the Co-op in Keswick), meeting at 6 for a 6.15 start, these are run in the winter only. The session lasts about 45 minutes, finishing at 7pm. Please check our Facebook Keswick AC Facebook Page Events for details. Bring your own Yoga Mat or similar.
Training & Events Calendar
Keswick AC training during lockdown
All comments below must be read alongside the latest government guidelines:
UK Athletics guidelines https://www.uka.org.uk/media/news/2020-news-page/march-2020/31-03-20-virtual-coaching-guidance/
FRA guidelines published on 25 March 2020: https://www.fellrunner.org.uk/ .
Due to the terrain around Keswick, we also have to consider the impact of an incident on The Mountain Rescue Team; the higher fells are not an option a present.
Although there are no imminent races on the calendar, this is a time when we can all work on aspects of our performance:
- Maintain/improve aerobic base
- Let those injuries recover
- Do strength and conditioning work
- Focus on a weakness like short hill work
- Improve lactate threshold/speed endurance
A number of these do not require great structure, however, Keswick AC now intend to publish TWO structured sessions on the website each week. One of these will focus on very short hill work and one will focus on speed endurance/lactate threshold.
When undertaking one of the sessions you must follow all guidelines, including:
- This is your one session of outdoor exercise for the day
- It must be carried out alone or with members of your own household
- The session takes place “from your own front door”
- It does not take place on high fells. Please use road/trails/parkland/etc
- The published session will not include venue
From a performance point of view, it is recommended that you only use one of the two sessions each week; doing both will take this training towards race preparation (when there are no races) and you may then struggle to maintain race fitness once races restart. The idea is to make an easier transition from this current state to racing fitness once we approach that time.
The sessions have been planned by Club member Dave Troman of Love To Run Coaching and work on the principle of periodisation. To understand how the training sessions in the current block fit into the greater scheme of the season, have a read of the overview and training philosophy HERE.
All members are reminded that they are responsible for their own safety at these sessions –please dress suitably and wear appropriate shoes when we’re offroad, and carry necessary extra stuff (jacket, hat, gloves, etc.) when we’re up on the hill. For any sessions based on the roads round town now we ALL need to wear HI VIZ please.
Week beginning 27 April
Warm up for both sessions to include at least 10 mins easy running, followed by some dynamic stretches https://www.youtube.com/watch?v=IG6xhLagn00 and strides (10 secs at faster cruising pace with 1 min recovery x 5)
Hill session – Short hill reps, 15 secs and 30 secs with 1 min recovery each time.
6 x 30 secs reps, 1 min recovery jog down to start of next rep. Then, 6 x 15 secs reps with 1 min recovery jog down to start of next rep. Repeat for 40 mins. 10 mins easy to finish.
Speed endurance session – Speed endurance. 3, 4, 5, 6, 5, 4, 3 min reps with 2 mins recovery each time. 10 mins easy to finish.
Week beginning 4 May
Warm up for both sessions to include at least 10 mins easy running, followed by some dynamic stretches https://www.youtube.com/watch?v=IG6xhLagn00 and strides (10 secs at faster cruising pace with 1 min recovery x 5)
Hill session – 1 min hard x 15 (1 min recovery) 10 mins easy to finish.
Speed endurance session – 7 mins hard x 4 with 4 mins recovery between each rep. 10 mins easy to finish.
Week beginning 11 May
Warm up for both sessions to include at least 10 mins easy running, followed by some dynamic stretches https://www.youtube.com/watch?v=IG6xhLagn00 and strides (10 secs at faster cruising pace with 1 min recovery x 5)
Hill session – 30 secs hard uphill followed by 1 min recovery. Then 1 min hard uphill followed by 1 min recovery. Then 1:30 mins hard uphill followed by 1 min recovery. Repeat for 40 mins for full session. 10 mins easy to finish.
Speed endurance session – 5 mins hard, 4 recovery, 6 hard, 4 recovery, 7 hard, 4 recovery, 8 hard. 10 mins easy to finish.
Week beginning 18 May
Warm up for both sessions to include at least 10 mins easy running, followed by some dynamic stretches https://www.youtube.com/watch?v=IG6xhLagn00 and strides (10 secs at faster cruising pace with 1 min recovery x 5)
Hill session – 2 mins hard uphill with 2 mins recovery x 7. 10 mins easy to finish.
Speed endurance session – 10 mins hard, 5 recovery, 11 hard, 5 recovery, 12 hard. 10 mins easy to finish.
Week beginning 25 May
Warm up for both sessions to include at least 10 mins easy running, followed by some dynamic stretches https://www.youtube.com/watch?v=IG6xhLagn00 and strides (10 secs at faster cruising pace with 1 min recovery x 5)
Hill session – 2 mins hard uphill then continue with 20 secs downhill (2:20 for the full rep) with 2 mins recovery x 10. 10 mins easy to finish.
Speed endurance session – 10 mins hard, 5 recovery, 13 hard, 5 recovery, 16 hard. 10 mins easy to finish.
Week beginning 1 June
Warm up for both sessions to include at least 10 mins easy running, followed by some dynamic stretches https://www.youtube.com/watch?v=IG6xhLagn00 and strides (10 secs at faster cruising pace with 1 min recovery x 5)
Hill session – 3 mins hard uphill with 3 mins recovery x 7. 10 mins easy to finish.
Speed endurance session – 10 mins hard, 5 recovery, 7 hard, 5 recovery, 10 hard, 5 recovery, 7 hard. 10 mins easy to finish.
Week beginning 8 June
Warm up for both sessions to include at least 10 mins easy running, followed by some dynamic stretches https://www.youtube.com/watch?v=IG6xhLagn00 and strides (10 secs at faster cruising pace with 1 min recovery x 5)
Hill session – 1 min hard uphill with 1 min recovery x 15. 10 mins easy to finish.
Speed endurance session – 8 mins hard, 5 recovery, 7 hard, 5 recovery, 6 hard, 4 recovery, 5 hard. 10 mins easy to finish.
Week beginning 15 June
Warm up for both sessions to include at least 10 mins easy running, followed by some dynamic stretches https://www.youtube.com/watch?v=IG6xhLagn00 and strides (10 secs at faster cruising pace with 1 min recovery x 5)
Hill session – [1 min hard uphill, 1 min rec, 2 mins hard, 2 mins rec, 3 mins hard, 3 rec] x 3. 10 mins easy to finish.
Speed endurance session – 10 mins hard x 3 with 5 mins jog recovery between. 10 mins easy to finish.
Week beginning 22 June
Warm up for both sessions to include at least 10 mins easy running, followed by some dynamic stretches https://www.youtube.com/watch?v=IG6xhLagn00 and strides (10 secs at faster cruising pace with 1 min recovery x 5)
Hill session – Each rep is 2 mins long, the 1st min is hard on flat towards start of hill, the 2nd min continues hard up the hill. Jog back to start recovery. Repeat 10 times. 10 mins easy to finish.
Speed endurance session – 10 mins hard, 5 recovery, 11 hard, 5 recovery, 12 hard, 5 recovery. 10 mins easy to finish.
Week beginning 29 June
Warm up for both sessions to include at least 10 mins easy running, followed by some dynamic stretches https://www.youtube.com/watch?v=IG6xhLagn00 and strides (10 secs at faster cruising pace with 1 min recovery x 5)
Hill session – [1 min rep, 1 min rec, 2 min rep, 2 min rec, 3 min rep, 3 min rec] x 3 or x 4 depending on how you feel. 10 mins easy to finish.
Speed endurance session – 12 mins hard, 5 recovery, 13 hard, 5 recovery, 14 hard, 5 recovery. 10 mins easy to finish.
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Training Queries
If you have any queries about our training events, please contact our training coordinator: stevenhebblethwaite@hotmail.com.