PROtraining Tue 21 Feb: Various Options + RUNNING SEMINAR Fri 24

Running Seminar


Train Smarter - make your future arrive on time

Planning and Structuring your Training

Improving Performance

 Reducing the Risk of Injury


Presented by

Trevor de Silva (UKA Level 4 Performance Coach) and Anne de Silva (UKA Coach in Running Fitness) 


Friday 24 February ar 7-30 pm for about 1 hour - Free.


at Up and Running Sport Shop - East Sheen


For details email:


PROtraining at the Rugby Club  Tuesday 21 February


6-45 pm  if you need advise please come early

7-05   Mobility & Stretching (7 min) - Optional or do your own

7-15   Club announcements

7-30  Core session meeting point - Warren/George Road junction. + Dynamic Stretching

Please wear High Visibility clothing with reflective bands to BSI standard and use pavements and footpaths where possible, and watch out for cyclists as, often, you cannot hear them approach. Thank you.


Each runner is briefed individually, at the club or start.


Option 1 -  Race Recovery

Hampton  Court HM 19 February

Individual briefing depending on Race Conditions - time, effort etc.


Option 2 - Race Specific 1

 Brighton/Paris/Manchester Marathons + Iron Man

Marathon Race Simulation to replicate post 18miles


Option 3 - Race Specific 2

London Marathon and Hampton Court HM 19 Mar

To improve Resistance and Tolerance to 'Lactates'


Option 3  - General 5 and 10k,

Park Running and Short Tri Events etc

Hybrid to Increase (short term) Resistance and Tolerance to 'Lactates' + Leg Speed & Efficiency


Option 4 - General Non-Specific

To Increase general endurance & fitness and/or if starting from a low base and/or coming back from injury, etc


Any other objective

or if you are new and for more information, please contact:


Trevor de Silva 

Running: UK Athletics Level 4 Performance Coach and Advance Sports Injuries

Cycling: Asian Games Multiple Medalist and Olympic Games Qualifier     


PROtraining Philosophy

One size does not fit all, so each session is tailored for the individual, based on their standard and aspirations.

 Suitable for most standards, except absolute beginners.

Goal Orientated Training

Runners are encouraged to focus on a few Key Races and structure their training to peak for these events. Use other races as intermediate events We normally have various training options on Tuesdays depending on your race plan and current  fitness.

Prescribed Personal Training Times (PTTs)

We use the Precision Training Protocol developed by  the ExecFit Running Academy. A computer programme was used to generate the PTTs. The PTT is a function of current fitness + race target  + type of session + the duration. These times will be given out each Tuesday. They are stored and monitored at each session by two on-site computers.


The available option, duration and number of Repetitions at each session will be communicated by a weekly email to regular participants

Training Options

For race distances: 1 mile, 5k (inc Park Running), 10k, Half Marathon, Triathlons, Duathlons and Iron Man.


Types of PROtraining Session and Acronyms


Threshold Interval Pace 

Short Repetitions: 400m, 500m, 1km and 1mile with varying Recovery Intervals [Increases Resistance & Tolerance to fatigue] - normally specified in weekly email with the generic TP  (88 to 92% MHR and 85 to 89% VO2 max)


Threshold Tempo Pace 

Longer Repetitions, different to Ti and over 1 mile and 2km (High stress repetitions to further Increase Resistance and more sustainable Tolerance to Fatigue)



sub maximal VO2 max Intensity:

 400m, 500m, 1k to Increases Aerobic Capacity by improving oxygen intake and utilisation. (100% MHR and 100% VO2)


one mile Race Pace 

200m, 400m and 500m reps at one Mile Race Pace to Increase Leg speed and Efficiency, specially, in the early season - not essential for Marathon training, unless aiming for sub 2-40 (100% MHR, 100% VO2).


Marathon Pace

Optimises Fat/Glycogen usage with Major Bio-Mechanical changes taking place at this intensity (80-85% max HR, 76-81% VO2)


Easy Pace

 A Vital and very important part of a training schedule: (65 to 78% max HR, 60 to 73% VO2)


of the above

specialised endurance routines like the Cardio 5ive (Developed by the ExecFit Running Academy)


Any questions:

Trevor de Silva:

David Bell:

Anne de Silva