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Adult 10K Training 2016

Adult 10k Training Sessions Overview

Training for the adult Crouch End 10k will take place for 7 weeks from Tuesday 29th March 2016. Sessions will start at 7.30pm. Sessions are designed to suit people with a range of fitness levels from new runners/beginners to improvers/intermediate runners. £4 per session per person.  Please note you need to join the sessions by Week 4, Tuesday 19th April latest, in order to benefit from the training.

Qualified coaches & run leaders are from race supporters London Heathside Athletics Club (londonheathside.org.uk), coordinated by Alison Harrow, UK Athletics Coach in Running Fitness, who has 12 years of experience in leading new and improving runners.

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Meeting place: We meet at the YMCA Fitness Centre 184 Tottenham Lane, N8 8SG. For a map, see FAQs.

Disclaimer and readiness to take part in the training and the race itself: If you have a particular condition that may affect your training you should first consult your GP before undertaking strenuous training of this kind. Before you attend the training sessions, you will be asked to provide details of any issues that may affect your suitability to train, and to sign a disclaimer.

Please ensure you have prepared for your 10k – with adequate training, and by making sure you have enough to eat and are well hydrated on the morning of the race. It is important that, if you are feeling unwell on the day of the event, seek medical advice before taking part.

Frequently Asked questions – FAQs

Session dates and times: Training for the adult Crouch End 10k will take place for 7 weeks from Tuesday 29th March 2016. Sessions will start at 7.30pm. Sessions last between 1 hour and 1 hour 15 minutes. Please note you need to join the sessions by Week 4, Tuesday 19th April latest, in order to benefit from the training.

Meeting place: We meet at the YMCA Fitness Centre, 184 Tottenham Lane, N8 8SG at 7pm. This is the YMCA site closest to Crouch End Broadway, around the corner from the YMCA hostel. The entrance to the Fitness Centre is on Elmfield Avenue. For a map, click mappedometer.com/?maproute=254593

Session fees: £4 per person per week for YMCA members and non-members. Free to London Heathside members.

Contact for the sessions: You can just turn up, but it would be great if you can let Alison Harrow, Crouch End 10k Session Coach, know you are coming. Email or text her on alisonharrow@tiggerlondon.co.uk her or on 07720 849 650.

Centre facilities: Trainees can make free use of the showers, toilets, and changing facilities. Lockers take a £1 coin; the £1 is returnable. There is on-road parking in the nearby streets. Bicycles can be locked outside the Fitness Centre entrance, or behind the YMCA hostel rear entrance, accessible from Roseberry Gardens.
For a map, click mappedometer.com/?maproute=254593

What to expect

Sessions last between 1 hour and 1 hour 15 minutes and take place around the pretty streets and parks of Ally Pally and Crouch End, and we’ll often train on the course route itself.

They will be fun, varied and designed to push you that little bit harder than you might if training on your own, whilst increasing your confidence in, and skills in, running, with top tips on efficient running technique from a team of friendly coaches and run leaders! There will be options to suit new runners/beginners, or intermediates/improvers.

Each week will have a different focus, slowly building up distance and effort until race day. Sessions will include all of the fitness components required for building fitness in running – endurance, strength, speed, coordination, flexibility, and rest and recovery – to be fully prepared for race day.

Sounds serious? Don’t worry! A big focus of the sessions is on having fun, on teamwork, with activities and options to suit runners of varying fitness levels. Everyone will be encouraged to train at their own pace. Training with others increases motivation, and means you are more likely to reach your goals.

Summary of weekly training sessions

Week 1 (last Tuesday in March): Introductory mixed session
Week 2 (1st Tuesday in April): Continuous run (of 20 minutes max), to build aerobic endurance
Week 3 2nd Tuesday in April): Fast efforts and intervals, to build speed endurance
Week 4 (3rd Tuesday in April): Continuous run (30 minutes max), to improve aerobic endurance
Week 5 (4th Tuesday in April): Hill techniques and hills training, to improve strength endurance
Week 6 (1st Tuesday in May): Long Run, with choice of distances (6-10k)
Week 7 (2nd Tuesday in May): Mixed session Round-up

Training Plan

Whether you are new to running, or wanting to improve your time from last year’s race, or
are at more of an intermediate standard, it’s good to have a training plan to work with.

This plan below is a good guide to assist you to complete the annual Crouch End 10k Road Race and combines all of the components required for fitness in running: endurance, strength, speed, coordination, flexibility, and rest and recovery.

Look out for the options for new runners/beginners to improvers/intermediates.

7 weeks to go (last week of March)

Monday – REST
Tuesday – Running Group – ‘Introductory mixed session’ OR 15 mins continuous run for new runners/beginners, 30 mins for improvers/intermediates
Wednesday – REST
Thursday/Friday – Body conditioning/yoga/circuits
Saturday/Sunday – ‘Come Run with Me’ Group Training in Finsbury Park, OR 20 minutes easy run for new runners/beginners, 30 mins for improvers/intermediates

6 weeks to go (1st week of April)

Monday – Body conditioning/yoga/circuits OR REST
Tuesday – Running Group – ‘Continuous run (of 20 minutes max)’ OR 20 mins continuous run for new runners/beginners, 30 mins for improvers/intermediates
Wednesday – REST
Thursday/Friday – fast run – include 10 mins of fast running for new runners/beginners, 20 mins for improvers/intermediate
OR spinning OR circuits
Saturday/Sunday – ‘Come Run with Me’ Group Training in Finsbury Park, OR 20 minutes easy run or new runners/beginners, 30 mins for improvers/intermediate

5 weeks to go (2nd week of April)

Monday – Body conditioning/yoga/circuits OR REST
Tuesday – Running Group – ‘Fast efforts and intervals’, OR fast run – include 15 minutes of fast running for beginners, 25 mins for improvers/intermediates, OR spinning OR circuits
Wednesday – REST
Thursday/Friday – Easy run, 30 mins for new runners/beginners, 40 mins for improvers/intermediates
Saturday – Body conditioning/yoga/swimming/cycling/walking
Sunday – ‘Come Run with Me’ Group Training in Finsbury Park, or Easy Run – 30-40 minutes for new runners/beginners, 40-50 mins for improvers/intermediates

4 weeks to go (3rd week of April)

Monday – Body conditioning/yoga/circuits
Tuesday – Running Group – ‘Continuous run (30 minutes max)’, OR fast run – 20 minutes for beginners, 30 mins for improvers/intermediates, OR spinning OR circuits
Wednesday – REST
Thursday/Friday – Easy run, 30 mins for new runners/beginners, 40 mins for improvers/intermediates
Saturday – Body conditioning/yoga/swimming/cycling/walking
Sunday – ‘Come Run with Me’ Group Training in Finsbury Park, or Easy Run – 40 minutes for new runners/beginners, 50-60 mins for improvers/intermediates

3 weeks to go (4th week of April)

Monday – Body conditioning/yoga/circuits
Tuesday – Running Group – ‘Hill techniques and hills training’, OR hilly run – include 15 minutes of hills for beginners, 20 mins for improvers/intermediates, OR spinning OR circuits
Wednesday – REST
Thursday/Friday – Easy run, 30 mins for new runners/beginners, 40 mins for improvers/intermediates
Saturday – Body conditioning/yoga/swimming/cycling/walking
Sunday – ‘Come Run with Me’ Group Training in Finsbury Park, or Easy Run – 40 minutes for new runners/beginners, 50 mins for improvers/intermediates

2 weeks to go (1st week of May)

Monday – Body conditioning/yoga/circuits
Tuesday – Running Group – ‘Long Run, with choice of distances (6-10k)’, OR long run – 60 minutes for beginners, 60 mins for improvers/intermediates
Wednesday – REST
Thursday/Friday – Fast run, 25 mins for new runners/beginners, 30 mins for improvers/intermediates, OR spinning OR circuits
Saturday – Body conditioning/yoga/swimming/cycling/walking
Sunday – ‘Come Run with Me’ Group Training in Finsbury Park, or Easy Run – 40 minutes for new runners/beginners, 60-70 mins for improvers/intermediates

1 week to go (2nd week of May) TAPER

Monday – Body conditioning/yoga/circuits
Tuesday – Running Group – ‘Mixed session Round-up’, OR spinning OR circuits
Wednesday – REST
Thursday/Friday – Fast run, 25 mins for new runners/beginners, 30 mins for improvers/intermediates
Saturday – Body conditioning/yoga/swimming/cycling/walking OR REST
Sunday – RACE DAY

What to wear

Running is a truly economic sport: the only item of clothing you need to spend any money on is a good pair of running shoes (not cross-trainers, or tennis shoes). If in doubt about any of your kit, ask for one-to-one advice from the run leaders, and you can also get excellent advice from any branch of Runners Need, Run and Become, Bike and Run, and Sweatshop.

What and when to eat

Eating the right food at the right time will really assist your training. As a guide, carbohydrates like pasta, rice and potatoes allow for a slow release of energy, and sugars give a ‘quick hit’. If you are unsure, ask for one-to-one advice from the run leaders.

When training in the evening, eat a good lunch with plenty of carbs, and eat this at least 3 hours before you start training. Eat some fruit, yoghurt or flapjack snack no less than 1 hour before training, especially if you are hungry as this will boost your blood sugar levels for that ‘quick hit’.

When training in the morning, eat a meal the night before high in carbs, and a light/toast/muesli for breakfast at least 1 hour before training.

Other recommended local running training sessions

For new runners/beginners – improvers/ intermediates – men and women – for anyone who will run a 10k in 50 minutes or longer

Come Run with Me in Finsbury Park is also led by Alison Harrow, as part of her own independent operation (tiggerlondon.co.uk/come-run-with-me-running-group/)

Sessions for men and women take place on Sunday mornings, with a wide range of fitness levels catered for. Sessions vary each week, and are designed to improve aerobic endurance and running fitness generally.

Sessions during April and May will specifically focus on preparing for the Crouch End 10k.

Meet Finsbury Park Running Track 10am on Sundays for 60-75 minutes sessions around the park. Taster sessions rates: £4, then a range of monthly/bundle payment options are available.

For more information, visit tiggerlondon.co.uk/come-run-with-me-running-group/. For FAQs, visit tiggerlondon.co.uk/faqs/

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For intermediate to advanced men and women – for anyone who can run a 10k in 50 minutes or less.

London Heathside Running Club AC is a friendly club welcoming men and women of mixed abilities. Sessions take place at various venues in North London on different nights of the week, including road runs and summer sessions in Highgate woods and Hampstead Heath, or track sessions in Finsbury Park (track sessions have temporarily moved to the New River track in Tottenham, until late Spring 2016).

You can go and try out the club for free for 2 sessions before being asked to join at an annual membership fee of £65 pa, with concessions for unwaged.

For information go to londonheathside.org.uk
Find out more about venues and sessions here

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