Pennine Fell Runners

Training - Thursdays 7pm @ The Royal Hotel Car Park

Bring a headtorch now that the clocks have changed

Structured Training Winter 2008/9

Now that the nights are drawing in and races are less frequent, it is time to concentrate on training in a more structured way. We are all good at doing the mileage on our own, or with friends, we not so good at putting in the quality and getting that little bit extra out of ourselves. Top fell, road and track runners have all used structured training and there is a growing evidence base that as we get older we should concentrate on quality and not so much quantity.
There are also those amongst us who find running with a head-torch over the moors at night a bit of a trial and those who find it a struggle to keep up over the moor. Structured training allows you to join in the Thursday night runs at a pace you set and feel you have justified the drink afterwards!
We have devised a set of sessions to run every two weeks based upon those we have used before. These are OPTIONAL and there will be the usual fell run by head-torch for those who don't want to partake. The sessions will be on good underfoot conditions - so road or trail shoes will be best - and close to the Royal. ALL ABILITIES ARE WELCOME. You put in as much as you want to. Sessions will be led by one of Katherine Harvey, Neil Goldsmith, or Mark Williams.
The programme runs until Christmas. If it proves popular we will continue through the winter period.

30th October	'Baffler' People will run in pairs but these will be organised on the night (subject to a little test!) This is a lung-burster and fun. Road shoes or trail shoes. A headtorch may be helpful as the session will be around the campsite.	Neil Goldsmith
13th November	Sets - for leg strength and speed endurance 4 sets of 1 x 30sec hill rep, 1 x 90sec sustained effort, 1 x 30sec hill rep, 1 x 3min sustained effort. Trail shoes and headtorches	Katherine Harvey
27th November	Speed Session - but the intention is not to blow up because it is: 24 x 200m with reducing recoveries Begin with 45secs recovery but reducing by 5secs every 4 efforts This will be on the Sett Valley Trail and lightweight road or trail shoes will be best	Neil Goldsmith
11th December	Hill Reps These will be long ones or a mix of long and short A demanding and intensive session, but people who are racing or new to hill reps can do a lesser number	Mark Williams
18th December	Xmas Handicap Race to the summit of Lantern Pike Fell or trail shoes - and headtorch a must	TBA