New to running?
We regularly organise 9 week couch to 5k training programmes. These programmes are aimed at the novice runner, they’re great fun and are a great introduction to running your first 5k. To find out when the next course will start click on this link.
Safety Advice for Runners
Types of Runs
Boosting your speed and aerobic ability often involves alternating between high-intensity bursts and lower-intensity recovery periods. Interval training can help you max out your speed, develop greater strength, and improve your overall fitness.
Hills present a great opportunity for speedwork and engaging muscles that you might not use as much during a run on flat terrain. A hill repeat involves running up a hill at a high intensity, then doing a slower recovery on your way down. They can be tough—really tough—but they can be an unbeatable way to build your speed and strength.
Also known as an anaerobic threshold run, a tempo run is set at a pace that is just a bit slower than your normal race speed. It’s a strategy for building speed that focuses on holding a pace at a difficult threshold that you can maintain for about 20 minutes.
This is a Swedish term and means “speed play.” This type of training involves an easy run followed by short but more intense sprints. The key is that you can choose to go at your own pace, depending upon your current fitness level.
A recovery run is a short and easy run designed for days when you are recovering from a more intense run. Such runs may be easier, but they serve an important goal: They help teach your body to keep going, even when your muscles are fatigued.
This type of run is exactly as it sounds—easy! You should be able to carry on a conversation with a running partner at this slow pace. Such runs are great for recovery days.
What are perceived levels of effort?
|Apart from lying, sitting or standing still, you are not doing anything! Get off that couch!
|Very very easy
|Very light exertion, such as gentle walk.
|Light exertion, such as a fast walk or even a gentle run.
|An exertion level that you can easily hold a conversation. One you feel that you could maintain for hours. This is commonly the level for a typical easy run.
|You can still hold that conversation, it’s just getting a little more difficult.
|It is difficult to hold a conversation at this level, and you certainly need a little time between sentences to get your breath back.
|Your breathing’s getting hard and you can only manage short sentences at a time. Generally, this is the level that TrainAsONE Threshold workouts are aiming for, though you might feel otherwise.
|An intense level of exercise, where you are breathing hard and when asked to do it for 15 minutes your only thought is ‘no way’ (to put it mildly).
|A high level of exercise that you could maintain for at most 6 to 8 minutes. You might be able to utter a word or two, but you’d be gasping if you did. Generally, this is the level that TrainAsONE Interval workouts are targetted at, though you might think differently!
|Really really hard
|This is an extremely high exertion level that you could maintain for not much more than a minute – if you are lucky. Talking is probably out of the question. Generally, this is the level that TrainAsONE Repetition workouts are aiming for, though you might feel otherwise!
|Your maximum effort. This would be ‘all out’ efforts such as your fastest sprints or a race where you ‘gave it your all’. Consequently, this should mean that this rating would include fast assessment runs.
Training for your next race?
We have a number of coaches who can help you plan for your next event. Just come along to our Thursday night session and have a chat with any of our highly experienced run leaders and tell us what you want to achieve. We will be more than happy to help you achieve your goals.
Confused by all that running jargon?
You are not alone. If you have a question then send an email to email@example.com and we will attempt to answer it and may even add it to this section.