Speedwork with Hutt Valley Harriers 2018

 

Speedwork involves running short distances (50m up to 1km) at a faster pace than your normal running pace. We also include drills to exaggerate the main parts of the running action, to train the muscles to perform those actions correctly and safely.  It is important to add speedwork to your training programme to improve your running style and therefore improve your speed for all distances.

Time:              Wednesdays 6.00 – 7.00pm June to September 2018

Venue:            Meet northern end of riverbank carpark, Lower Hutt

Who?:             Open to anyone (not just HVH), any abilities, all welcome – more the merrier

Content:         Includes warm up, exercises, speedwork, warm down, stretches

Contact:         Bill Trompetter Ph: 022 3632055 (cell) 5696909 (hm) and Karl van Polanen 

Wednesday

Session Plan

Dist

Effort

Event (key races in bold)

Saturday

06 June 50 /100/200 ´ 4 ladders 1.4k Easy Dorne cup 09 June
13 June 100/200/400 ´ 3 ladders 2.1k Med Club run 16 June
20 June 3x1km / 1km time trial 3.0k Hard Club run 23 June
27 June 100/200/400 ´ 3 ladders 2.1k Med Club run 30 June
04 July 50 /100/200 ´ 4 ladders 1.4k Easy NI X country / Club run 07 July
11 July 4 x 400 consistent 1.6k Easy Wellington X country 14 July
18 July 100/200/400 ´ 3 ladders 2.1k Med Club run 21 July
25 July 3x1km / 1km time trial 3.0k Hard Craig & M.S. Rosebowl 28 July
01 Aug 100/200/400 ´ 3 ladders 2.1k Med Club run 04 Aug
08 Aug 50 /100/200 ´ 4 ladders 1.4k Easy Bays Relay 11 Aug
15 Aug 4 x 400 consistent 1.6k Easy Centre Road champs 18 Aug
22 Aug 100/200/400 ´ 3 ladders 2.1k Med Club run 25 Aug
29 Aug 3x1km / 1km time trial 3.0k Hard Saunders Cup 01 Sept
05 Sept 50 /100/200 ´ 4 ladders 2.1k Med Club run 08 Sept
12 Sept 4 x 400 consistent 1.6k Easy Saunders Gough B & R 15 Sept
19 Sept 4 x 100, 4 x 200, 1x 400 1.4k Med Club run 22 Sept
26 Sept 3x1km / 1km time trial 3.0k Hard Consolation races 29 Sept