Who are TLA Runners?
The TLA Running sessions are aimed at people who want to run in a specific race or who want to get fit through running. Often, group members will enter a race together and train together. There are a maximum number of 10 places per running course. Please see the Notice Board on the Home page for the next running course.
Why train to run in a group?
Running is all about getting into a rhythm and keeping going at a pace. If you go a bit too fast, you’ll blow up. If you start too slow, it is very difficult to catch time up. During a TLA running session, the emphasis is on improving endurance, increasing VO2 max level and working as efficiently as possible for long periods of time. However, strength and core stability should not be neglected as these are important for maintaining form during the full length of a race.
Where and when do sessions take place?
TLA Runners will have a maximum number of 10 places available in the group. The group will be split into track and out and about sessions. The running track which we use is Oxford University running track based down the Iffley Road. The out and about sessions will vary from time to time, occasionally meeting in South Park(oxford), University parks & sometimes Boars Hill. The dates for the coming training sessions will be on a Monday nights. Please see the Notice Board on the Home page for further announcements on the next running course.
The Next TLA Runners course?
STARTING Monday 21st May 2012 at 19:30
TLA Runners – Hills & Thrills!!
This is a 6 week training programme including 6 training sessions.
Payment for the Block of 6 = £51.00 when paying for the whole package.
One-off classes: = £10.00 for a one-off training session (you will need to confirm dates in which you wish to train)
SPACES NOW AVAILABLE!
Week 1 (Monday 21st May, Boars Hill)
10 min easy warm up
1min 30 – hard out and back (on the flat)
5 x 1min 30 up hill – jog down recovery
1min 30 – hard out and back (on the flat)
3 min walk recovery
30 sec – very hard effort out and back (on the flat)
7 x 30 sec very hard effort up hill
30 sec – very hard effort out and back (on the flat)
Easy cool down
Week 2 (Monday 28th May, Boars Hill)
10 min easy warm up,
2 min – hard out and back (on the flat)
5 x 2 min up hill – jog down recovery
2 min – hard out and back (on the flat)
3 min walk recovery,
45 sec – very hard effort out and back (on the flat)
4 x 45 sec hard effort up hill – jog down recovery,
45 sec – very hard effort out and back (on the flat)
Easy cool down
Week 3 (Monday 11th June, South Park)
Fartlek Session Warm up
1 min – 30 sec jog recovery
2 min – 1 min recovery
3 min – 1.30 recovery
4 min – 2 min recovery
5 min – 2.30 recovery
4 min – (recoveries as above)
3 min
2min
1 min – run hard – as fast or faster than first effort
Week 4 (Monday 18th June, Boars Hill)
10 min warm up
1 min – hard out and back (on flat)
1min, 2min, 3min, 2min, 1min – up hill – jog recovery
1 min – hard out and back
3min walk recovery
30sec – hard effort out and back (on flat)
10 x 30sec – hard effort up hill
30 sec – hard effort out and back (on flat)
cool down
Week 5 (Monday 25th June, Boars Hill)
10 min warm up
3 min – hard out and back (on flat)
4 x 3min – up hill – jog down recovery
3 min – hard out and back (on flat)
3 min walk recovery
45sec – hard out and back (on flat)
4 x 45sec – hard up hill
45 sec – hard out and back (on flat)
cool down
Week 6 (Monday 2nd July, South Park)
Fartlek 10 min warm up
3 x 2 min – 5km pace (1 min jog recoveries)
3 min walk recovery
4 x 30 sec – hard (1 min jog recoveries)
3 min walk recovery
3 x 4 min – 30 min pace (2 min jog recoveries)
3 min walk recovery
4 x 1 min – hard (1 min jog recoveries)
All intervals at as hard a pace as you can maintain throughout with good form
*Note, these hill sessions should form one part of your overall structured run training schedule
Round up of progress, followed by drinks on the final Monday!
Runners will be required to bring the following: – Stop watch, full water bottles, warm top for beginning and end of the session.
For any further information on this course, please don’t hesitate to contact TLA Fitness. Email : heather@tlafitness.com or call: 07855653852