Our normal training night is a Wednesday evening. We meet at 6:15pm to warm-up before starting our session. The session is usually finished by 7.30 (when many of us shower and retire to the nearest bar for a well earned drink). Each week, our coaches aim to provide a session that is challenging for our more able / experienced runners but also sufficiently flexible to allow our less able / inexperienced members to partake fully in the session.
Although our primary training centre is Garden Village FC (Gorseinon), to provide our club members with a varied set of training sessions we will often take advantage of other locations, including the Swansea University track for winter sessions. A defibrillator is owned by the club and available at all club sessions in case of medical emergencies. a list of nearest defibs can be found here..
Date | Who? | What? | Where? | Notes |
4th Sept | Coaches - Alyson, Bev, Mike | Hills | Clyne | 6.30pm |
11th Sept | Coaches - Ian A, Ian B, Haley | Speed | Bynea | 6.30pm |
18th Sept | Coaches - Alan, Fay, Ian B | Hills | Gorseinon | 6.30pm |
25th Sept | Organisers - Mark and Lee | Grand Prix #5 - 3 miles | Loughor | 6.30pm |
2nd Oct | Coaches - Paul, Linda, Fay | Swansea University Track | 6.30pm | |
9th Oct | Coaches - Ross or Charlie, Alyson, Mike | Swansea University Track | 6.30pm | |
16th Oct | Coaches - Ian A, Karen, Caroline | Swansea University Track | 6.30pm | |
23rd Oct | Coaches - Alan, Karen, Mark | Swansea University Track | 6.30pm | |
30th Oct | Organisers - Ross and Charlie | Grand Prix #6 - 3k | Swansea University Track | 6.30pm |
The Basics
The basic techniques for endurance running:
Mobility Drills
Mobility exercises stimulate the main muscles we use to run and need to be 'woken up' before any workout.
The hips for example, are not just important for running strength. Increased mobility and therefore strength, could help avoid issues in later life. How many people do you know who have had a hip replacement?
The following mobility exercises will help your running and your lifestyle.
1. Hip flexor reach
2. Spiderman
3. Trunk Rotation
4. Hip Flexor Swings
5. Glute Swings
With 2 x West Glams, 1 Gwent League, Sospan 10 and possibly the Welsh XC Champs all involving sand in various forms, here is a guide to running on sand.
The aim of the Cooper test is to run as far as possible in 12 minutes. The distance covered will then give an estimate of your level of fitness. The test is good to monitor the development of your fitness. It is not designed to compare yourself with others. Instead, use it to measure your own progress.
The test is used by coaches to help work out whether training sessions with the athlete are working properly. It can also allow coaches to find weaknesses in their athletes and measure their improvement.
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