Fast: 8 Miles
Int/Ave: 4-8 Miles
Train Smarter - make your future arrive on time
Planning and Structuring your Training
Reducing the Risk of Injury
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: firstname.lastname@example.org
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 email@example.com
Running: UK Athletics Level 4 Performance Coach and Advance Sports Injuries
Cycling: Asian Games Multiple Medalist and Olympic Games Qualifier
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
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).
Optimises Fat/Glycogen usage with Major Bio-Mechanical changes taking place at this intensity (80-85% max HR, 76-81% VO2)
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)
Trevor de Silva: firstname.lastname@example.org
David Bell: email@example.com
Anne de Silva firstname.lastname@example.org