Mondays route 30/1/2012

Please find below the routes for Monday (30/1/2012) nights session. As you were all made to do speed/stride sessions last week, you will all be glad to hear that it's a general run you will be doing this week (though we can't promise no hills!)

Andreas group http://www.mapmyrun.com/routes/view/66607620/?open_ive_done=1&new_route=1 3.07miles

Laura/MC's group/s http://www.mapmyrun.com/routes/view/66608850/?open_ive_done=1&new_route=1 4.56 miles

Gayes group http://www.mapmyrun.com/routes/view/66610220/?open_ive_done=1&new_route=1 4.90 miles

We will be starting warm up at 6pm prompt, so please try and turn up early and decide which group you would like to run with...remember you have an hour to work as hard as you can, so choose your group wisely you have all improved so much and are doing so well so have confidence in yourself.

Monday run - 23/1/12

Well done my group - a fantastic run last night up and down the hills of Middlewood.  A really big well done to our first timers (can't be great turning up and hill running on your first session!!)

We did at least 3.58 miles (unfortunately I kept my clock running half way to netball so not accurate).

See you all next week - or Friday morning at Body Conditioning!!

If you can't make a Monday

Hi Strideout Members if you are ever struggling to get to our Monday sessions the odd time, then a friend of mine coaches with Smiley Paces, they offer options for beginners through to advanced and are based South Sheffield, check out their website which gives details of the times, places they meet http://www.smileypaces.co.uk/

Sport Relief 25th March 2012 - Hillsborough Park!

You can opt to complete 1, 3 or 6 miles and all money raised will go to Sports Relief! Its the day before the Rother Valley 10k so decide which race you'd prefer to try and get your entry forms in. I am going to do one of the distances with Izzy so welcome anyone to join us. http://my.sportrelief.com/SR12/search/event/result/id/1067

New 10k in Sheffield 25th March 2011

http://www.fairplaysport.co.uk/varsity-10k-race/

Get yourself entered into the Sheffield Varsity 10k run. Non-university participants are welcome and £3 from every entry goes to St Lukes Hospice

Training Plans - 10K

The majority of you could complete a 10k distance race as you may already be covering the mileage required. However with a little more dedication and planning you would be able to quite comfortably compelte the race at a good pace just by improving your consistency and maintaining a more sustained run, this can be done by following the training plan below()the plan is also available as a word document, just let me know if you need this)

For information on local 10k races please see the links below:
Dronfield 10K 11 March http://www.7thdronfield10k.org.uk/
Rothervalley 10K 24 March http://www.sheffieldathletics.co.uk/index.php/fixtures-a-events-mainmenu-75/309-rother-valley-10k-2012
Sheffield Varsity 10k run 25 March http://www.fairplaysport.co.uk/varsity-10k-race/
Lord Mayors 10k 22 April http://www.sadg.co.uk/Events/Entry%20Forms/2012%2010K%20ENTRY%20FORM.pdf
Holymoorside 10K Chesterfield 6 May http://www.holymoorside10k.co.uk/
Brooks Run Doncaster 13th May http://www.metrestomiles.co.uk/acatalog/Run_Doncaster_10k.html

I know of lots more races depending on the month, location, terrain you would like to complete your race in so please just ask me and I can advise you accordingly.
Good Luck! Gaye

Training Plans Half Marathon

Some of you have expressed some interest in completing a half marathon and/or 10k race and you have asked me to put a training plan together for you, so true to my word I have put together a few options for you (see below and attached)

Half Marathon: There are two options that you can choose from; a 10 week or 12 week plan, both options are very similar in your week training but the difference is in your long weekend training run, one will train you up to 12 miles and the other 10 miles. The other difference is that one of the options incorporates two race pace sessions mid training to improve stamina and strengthen your pace. (Both the plans below are available as a word or pdf document - Just let me know and I will email it to you) Depending on the plan you opt for your training will need to start week commencing 5th or 19th March in time for you  to be ready for the Sheffield Half Marathon on the 27th May. To support you in your training I will be holding weekly weekend training sessions for your long run sessions these will be lead routes from either Wisewood or Forge Valley School starting in March. 
Good Luck Gaye