Category Archives: Training Sessions

Online Strength & Conditioning training session

We have organised for a live coaching session on zoom with Nathan Bell on Tuesday 16th June at 6pm. Nathan is a Strength & Conditioning Coach and movement specialist who has been helping people restore quality movement and improve physical performance for the last 8 years.  He is also one of the coaches who operates at Surbiton Rackets & Fitness Club.

The session is focused on flexibility and core stability. The session will provide you with the top mobility and strength exercises specifically for runners, as well as how to progress and regress depending on your level. There will also be an opportunity at the end of the session to ask any questions you might have.

If you would like to reduce the chances of suffering from common running injuries and learn more about how to improve running performance by increasing strength then make sure to sign up for the session.

Here is a link to sign up for the session:

https://www.eventbrite.co.uk/e/stretch-strengthen-for-runners-free-practical-session-tickets-107583051804

Virtual League – new format

Welcome to the new 26.2 RRC virtual league schedule. This has been designed to alleviate the pressure and workload on the league organiser and will give us a simple weekly structure, rather like how the club nights were run pre-lockdown. In the same way as before, the sessions have been designed for members to run alone and share their progress with other club runners. There will again be a ladder league format competition to keep you motivated and striving to improve each week. We aim to be inclusive for all, so feel free to take the league as seriously as you wish.

Similarly to the current format, members will be required to submit their sessions each week via an online form, with the results being discussed during the 8:30pm  Wednesday night 26.2 RRC Virtual Club Zoom call.

There will be two scheduled sessions each week; an intervals session and a tempo run. This will provide runners a mix of speed sessions, hill work, and threshold based efforts. There will also be a fun activity planned each month, with more details to follow. 

It goes without saying but for every session I encourage you to build in a gentle 10-15 minute warmup, drills and strides, and end with a warmdown, as well as looking after your muscles and ligaments with a post-run stretch, at the very least focussing on the calves, quads, hamstrings, and ITB. 

The training week will run from Tuesday to Monday.

Week 1 intervals – 8 to 12 reps of 1 minute on / 1 minute off – looking for consistency in distance covered for each effort.

Week 1 tempo – Run for 26.2 minutes (26:12) – based on distance covered.

Week 2 intervals – 4 to 6 reps of 1k/ 50% jog recovery time – looking for consistency in time recorded across each effort.

Week 2 tempo – 5k effort – this will be based on % improvement versus seasons best.

Week 3 intervals – 3 to 5 reps of 5 mins / 3 mins jog recovery. Looking to increase pace consistently throughout the efforts. 

Week 3 tempo  – Adhoc (June = Imber Court Relay, July = Handicap, August = Scavenger hunt).

Week 4 intervals – Hill session – find a reasonable gradient and length hill and run as many reps as you can in 30 minutes. Hard effort uphill, slow jog recovery down. Focus on form; driving those arms forwards and lifting the knees high. 

Week 4 tempo – 10k effort OR another 5k – based on age-grading.

Points are also available for the number of days run on each week (up to a maximum of 5). 

Good luck to everyone taking part and if you have any questions please email website [ at ] 26point2.co [ dot ] uk

England Athletics Webinar with Tom Craggs

We have organised for Tom Craggs to hold a webinar for members on Wednesday 22nd April at 7pm.

This will take the form of a question and answer session with Tom and he will also be demonstrating some useful drills and strengthening exercises to do from home. 

You do not need to perform any drills or physical activity during the session so do not need to be in running kit/ in a space where you can exercise.

Registration

To register for the session please login in to the website and use the link below.

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Track session

Track Session 7.15 for 7.30pm – 26th February 2020

Next Wednesday is our regular track session, with the exhilaration of running faster than we do in any other training session.

Track sessions provide a focussed speed session that works wonders for improving speeds over all distances.  If you have never done track before, do not be put off; bring some friends of a similar speed to challenge one another.

The track session on Wednesday will be led by James Walsh. It will be differentiated for those running spring half or full marathons and those working towards improving 5k and 10k times. 

For those working towards marathons, its ideal to cover intervals which are longer in length or distance to build speed endurance. Perfect for mid way through your training block! Therefore, we will be covering 800s at 10k effort. 

For those working towards improving their 5k or 10k times we will be covering shorter distance intervals of 200 and 400 with progressive efforts to build speed and increase V02 max. 

The track session will be at the Poole Road athletics track in Ewell.  Otherwise known as the Harrier Centre or King George V recreation ground, it can be found by turning right into Ruxley Lane off the A 240 and then left into Scotts Farm Road which becomes Poole Road.  The recreation ground and athletics track are on your left about half a mile after leaving Ruxley Lane.

Please arrive at the track around 7.15pm to complete a gentle warm up (eg two or three times jogging around the track) and be ready to start the more formal warm up promptly at 7.30pm.  Bring clothing for the warm-up and warm-down.  The entry fee is £2.80.

Please be considerate of other track users; other local running clubs will also be training there that evening.

Breaking news re track session

Tom Craggs is sick and will not be able to lead our track session this evening.  David Pimm will lead  a reps session much as our previous session with Tom, but without the same degree of expertise!  Meet 7.00pm at Harrier centre as planned.  I will not run, so that I can give you encouragement from trackside.

EA Coaching next Wednesday 7.00pm 29 January

The third of our four coaching sessions with England National coach Tom Craggs is 7.00pm next Wednesday 29 January.

As previously, the location is at the Poole Road athletics track in Ewell.  If you have not been to the last two, please still feel free to come along.

The focus of this training is on practical sessions and advice with 3 (now 4!) organised sessions focused towards developing Half/Marathon fitness and each sees us completing a running specific warm up, main session and cool down. The sessions are opportunities to experience different types of training sessions, warm up and cool downs but also give an informal opportunity for Q&As and sharing of training advice and ideas.

The final session with Tom will be 18 March at the Poole Road track.

The Poole Road athletics track in Ewell is otherwise known as the Harrier Centre or King George V recreation ground, it can be found by turning right into Ruxley Lane off the A240 and then left into Scotts Farm Road which becomes Poole Road.  The recreation ground and athletics track are on your left about half a mile after leaving Ruxley Lane.

Please arrive at the track at 7.00 pm ready to start. Tom will lead the warm up so there is no need to warm up in advance of the session. Bring clothing for the warm-up and warm-down and for during the Q & A session at the end of training session. The entry fee is £2.80.

Please be considerate of other track users; other local running clubs will also be training there that evening.

Strength conditioning for injury prevention and running performance

Nathan Bell of ‘Higher Level Performance’ who operates at the Surbiton Rackets & Fitness Club has kindly offered to provide a 20 minute presentation for 26.2 runners on strength and conditioning training to reduce the incidence of injuries and improve running performance.

This will take place in the far end of the bar at the SR&FC at 8.15pm on Monday 27 January and is open to all 26.2 members.

He is also running free taster session Monday 20 January and Friday 24 January 12.30-1.30pm at SR&FC.  To sign up contact nathanbell [ at ] higherlevelperformace.co [ dot ] uk.

EA Coaching next Wednesday 7.00pm 15 January

We had a great coaching session with Tom Craggs, England coach on November 27.  We have two more sessions scheduled, but Tom has kindly agreed to give us an extra coaching session next Wednesday 15 January.

As previously, the location is at the Poole Road athletics track in Ewell.  This is so much more effective for Tom to manage the session and to be able to interact with everyone as we run. 

The focus of this training is on practical sessions and advice with 3 (now 4!) organised sessions focused towards developing Half/Marathon fitness and each sees us completing a running specific warm up, main session and cool down. The sessions are opportunities to experience different types of training sessions, warm up and cool downs but also give an informal opportunity for Q&As and sharing of training advice and ideas.

The remaining sessions with Tom will be 29 January and 18 March both at the Poole Road track.

The Poole Road athletics track in Ewell is otherwise known as the Harrier Centre or King George V recreation ground, it can be found by turning right into Ruxley Lane off the A240 and then left into Scotts Farm Road which becomes Poole Road.  The recreation ground and athletics track are on your left about half a mile after leaving Ruxley Lane.

Please arrive at the track at 7.00 pm ready to start. Tom will lead the warm up so there is no need to warm up in advance of the session. Bring clothing for the warm-up and warm-down and for during the Q & A session at the end of training session. The entry fee is £2.80.

Please be considerate of other track users; other local running clubs will also be training there that evening.