“Improve your speed” training sessions for summer

Runner setting sports watch

Covid-19 update:

  • Members should be aware that it is their personal responsibility not to turn up to the activity if they test positive for COVID.
  • Club runs are from the clubhouse, except on the first Wednesday of the month when they may start from different venues which will be communicated to members.
  • Monday and Tuesday coached sessions – to ensure safe coach/athlete ratios, it will also be necessary to keep signing up for these.

Tuesday evenings from 29th March at 6:30pm at Farnham Park second football pitch.
For the first time, there should be a 400m line in the approximate shape of an athletics track, with each 100m interval marked. This is being provided by Waverley Borough Council and will be available for anyone to use at any time.

Why do it?

Speed training should help develop leg strength, so you can generate more force per stride and don’t tire so easily, it should improve your running technique and help you to develop a quick cadence.

All standards of runner are welcome, though it is recommended that you are currently training at least 3 times per week and have run for at least 3 months in order to benefit from speed training without risking injury.

Don’t worry if you haven’t tried any thing like this before, as we are keen to introduce runners to this type of training.

If you have any queries please email: farnhamrunners@hotmail.com

A typical session

To give an idea of what we do, this is a typical session:

  • We warm up and then do some dynamic stretching drills and give tips on posture and style before the main session.
  • The main session includes different distances and recovery times e.g. 2 sets of 4x 400m followed by a 1200m tempo run (the number of repetitions, sets and recovery times and length of tempo run is varied to suit each individual runner)
  • On other occasions we do pyramid sessions, interval and jog recoveries or pair up for alternate reps to introduce an element of competition
  • We then do a warm down, static stretching and some core strength exercises.