33 replies to this topic

[kathmandu]

Hey Perth people,

Some of you were part of the City to Surf Squad but following on from that, Front Runner are having a continued training program, if anyone is interested in joining us. Theres an Open Squad and a Womens Only Squad.

During Sept we will be training on Monday at Hyde Park at 5:30pm and Thursday at Yokine Resereve at 5:30pm. Cost is $5 per session, payable on the night.

Then from October there will be 3 days per week with the inclusion of Saturday (info and payment options on the attached flyer).

As part of the Front Runner team theres also cool discounts form local running and triathlon stores, road trips for regional event, specific training prgrams for upcoming events, and an e-newsletter.

Pop along if you would like to join us, its open to anyone.

Attached Files

•  Front_Runner_Training_Framework_Flyer.pdf   55.84K   46 downloads

[loubee]

Hi PC,

I'm definitely in for these but will probably just do tempo/intervals until after Melb. half. Just want to ask what is involved in 'strength endurance"? How long are the tempo runs on a Wed, will they just be run around Yokine or further afield? How long are the intervals?

Oops, didn't read properly, what sessions will the Mon & Thurs be in Sept?

Thanks, Lou

Edited by loubee, 01 September 2008 - 10:42 PM.

[kathmandu]

loubee, on Sep 1 2008, 08:41 PM, said:

Hi PC,

I'm definitely in for these but will probably just do tempo/intervals until after Melb. half. Just want to ask what is involved in 'strength endurance"? How long are the tempo runs on a Wed, will they just be run around Yokine or further afield? How long are the intervals?

Oops, didn't read properly, what sessions will the Mon & Thurs be in Sept?

Thanks, Lou

Hey Lou,

Oh cool, it will be great to have you along.

The monday nights (sept and onwards) usually involve some hills and generally longer intervals, whereas the thursdays are generally shorter sharper reps on the flat. The sessions vary a lot, but reps usually range from 200m to 1k or so. The sesions go for an hour, with a warm up, cool down, stretching and a bit of a natter. The wednesday runs will vary in length, i havent seen the program yet but i imagine they will range from 45mins to a bit over an hour. Theres always options to come back earlier if thats too long for some. They will always leave from the same location but the route will vary.

There is always a range of abilities so if you still wanted to come down before Melbourne and just not push too hard, thatd be totally fine. Up to you. Will be great to see more of you

[serena]

i'd be struggling to have my husband home in time to look after the kids so won't be able to come along at all.
sj

[sagara0510]

as a beginner i would love to have some structure to assist in my desire to improve as a runner. unfortunately, being a southy it will be nigh impossible to make the majority of those training runs at 5.30pm with work finishing after 5pm on most days =(

[erinlee]

When you say "range of abilities", what kind of range do you mean? I'm keen but I'm also rather slow still, and wouldn't want to be way out of my league...

[StellaBella]

erinlee, on Sep 2 2008, 03:11 PM, said:

When you say "range of abilities", what kind of range do you mean? I'm keen but I'm also rather slow still, and wouldn't want to be way out of my league...

Erin you'll fit in just fine! Trust me! Not "out of your league" at all... whatever that means!

You may as well come check out a few sessions... what's the worst that can happen? You're not locked in so if you don't enjoy it you don't have to go back... but if you do then that's great!

[erinlee]

I think I will Stella... I guess I just wanted some reassurance that it won't be all crazy 3:20 kms and 20km runs, or something. I'd have to drive alongside everyone else running, just to keep up. I'm totally craving structure with both my running and swimming though, and I've been whinging about wanting to join a squad so I really shouldn't turn down the opportunity.

My league = so far at the back of the pack that there IS no pack

Edited by erinlee, 02 September 2008 - 03:29 PM.

[kathmandu]

erinlee, on Sep 2 2008, 01:11 PM, said:

When you say "range of abilities", what kind of range do you mean? I'm keen but I'm also rather slow still, and wouldn't want to be way out of my league...

Hey erinlee,

You'll be fine. In the Chicks Squad weve had girls that had only run 2ks before coming, weve had some that walk a bit run a bit. Honestly we all just go round and round a path so it doesnt matter anyway, everyone just spreads out.

PM me if you like, I'll happily meet you beforehand and explain how it all works if that makes you feel more comfortable. Its a great group of girls, you'll enjoy it im sure.

[StellaBella]

erinlee, on Sep 2 2008, 04:28 PM, said:

I think I will Stella... I guess I just wanted some reassurance that it won't be all crazy 3:20 kms and 20km runs, or something. I'd have to drive alongside everyone else running, just to keep up. I'm totally craving structure with both my running and swimming though, and I've been whinging about wanting to join a squad so I really shouldn't turn down the opportunity.

My league = so far at the back of the pack that there IS no pack

Crazy 3:20kms... um... not with me in the squad (tho some of the boys in the open squad are pretty amazing... not to hard on the eye either!)

Come down on Thursday... Sarah (Orlando) and I will be there so you're already among friends!

[erinlee]

Thanks for your reply PC

Okay, sounds like I won't be that out of my league at all... currently running 4 or 5 times a week (well, when I'm not sick) and quite easily trundled my way through C2S on the weekend, so I've really got no excuse, do I?

Stella, sounds like a plan! Hopefully I can walk again by then

Edited by erinlee, 02 September 2008 - 04:14 PM.

[orlando]

Erin, you'll be fine. Like PC said, some of the girls were complete beginners 8 weeks ago and you're way ahead of that - you ran 12km on Sunday. It will be great to have you along.

[Pelagie]

I would love to join the Thursday evening intervals session in Yokine but if I do it won't be until November as I will have a bit of a rest after the Freo half, would that be too late to join?

[kathmandu]

Pelagie, on Sep 2 2008, 08:33 PM, said:

I would love to join the Thursday evening intervals session in Yokine but if I do it won't be until November as I will have a bit of a rest after the Freo half, would that be too late to join?

nah that'd be fine Pelagie, these sessions will be going on indefinitely now so you can join us anytime.

[rubberchicken]

I live pretty close to Yokine Reserve and would be keen to give these a go once I get my FiveFinger / barefooting up to speed. I wouldn't be able to be a regular ( shift work, baby etc ) but if it's a regular thing I would like to stop by and learn a few things. Thanks for the heads up!

[tpi]

the frontrunner training is fantastic. i've only been doing the thursday interval group but found it's helped improve my PB's.

i felt a bit wary the first time but realised, once again, that most runners are a friendly bunch.
i had been running again for a couple of years with no great improvements but after 8 weeks of the thursday session my times improved by about 4mins for 10km and about 2mins for 5km.

another huge benefit is meeting more runners, once my rolled ankle is heled i'll be back.

[E11en]

Hmmm. I'm tempted. I need to increase my speed but I never have the self control to make myself do interval training etc, and my idea of running up some hills to train for C2S was pretty feeble compared to the hills on the course.

Just to check, it is entirely OK just to turn up every so often? At best it would be monday and thursday every other week, at worst never! The joys of trying to fit a real life around working FIFO!

Will there be training this Thursday? I'll come join Erinlee and we can make our own pack at the back of the pack

[erinlee]

E11en, on Sep 9 2008, 11:01 AM, said:

Will there be training this Thursday? I'll come join Erinlee and we can make our own pack at the back of the pack

You'll probably still kick my butt

I missed last night due to uni commitments so definitely looking forward to Thursday!

[kathmandu]

E11en, on Sep 9 2008, 11:01 AM, said:

Hmmm. I'm tempted. I need to increase my speed but I never have the self control to make myself do interval training etc, and my idea of running up some hills to train for C2S was pretty feeble compared to the hills on the course.

Just to check, it is entirely OK just to turn up every so often? At best it would be monday and thursday every other week, at worst never! The joys of trying to fit a real life around working FIFO!

Will there be training this Thursday? I'll come join Erinlee and we can make our own pack at the back of the pack

Hey E11en,
Casual visits are totally fine. I did FIFO for years so i know how hard it is to fit any sort of regularity into life. I can help you sort out ways to keep the sessions up while youre away if you like, to keep the consistency going.
Look forward to seeing you thursday.

[orlando]

There's definitely training this Thursday E11en - I'll look forward to meeting you. And turning up every so often is more than OK. I know I won't make every single session due to work and other commitments.

[Speedgal]

I would really like to know about any training squads out my way. Seems there's nothing out my way, I've been hunting for adult gymnastics, boot camp, any non Les Mills aerobics - anything out my way and there's NOTHING! My way is High Wycombe. I do know about the Darlington group - way out of my league.

[mjail]

The training sessions sound really great. My training runs has been monotonous. Due to lack of time, I only have 3 sessions a week. So, my emphasis at the moment is to concentrate on mileage rather than speed.
Any future plans for a training squad in the southern suburbs ?

Edited by mjail, 10 September 2008 - 02:07 PM.

[markc]

mjail, on Sep 10 2008, 11:59 AM, said:

The training sessions sound really great. My training runs has been monotonous. Due to lack of time, I only have 3 sessions a week. So, my emphasis at the moment is to concentrate on mileage rather than speed.
Any future plans for a training squad in the southern suburbs ?

Mixing it up will benefit you and the squad training will help also.

I think it's been based there due to central location and good running area.

[sagara0510]

i've been trying to mix up my routines with some hill reps and some faster than 'normal' runs once a week coupled with a longer run on the weekend.

i'd love to see a training squad based more in the southern suburbs as well.

[mjail]

markc, on Sep 10 2008, 12:39 PM, said:

Mixing it up will benefit you and the squad training will help also.

Given that the Sunday session is the long run day, what would you recommend my 2 other sessions of an hour be like ?
Would appreciate any ideas ?

[kathmandu]

no, we dont at this stage have plans to do anything south, although the Sat sessions are at the UWA boatshed, so a bit more central. I'll mention it to Raf but im pretty sure we will continue to run the sessions north.

I know theres a womens squad that runs thursday nights at Perry Lakes, but i dont have any details, im sorry. someone else might.

mjail, theres loads of options for incorporating some speed into your sessions. Its good to try to have 1 short sharp session, a longer speed session, and a long run.

For the short sharp stuff Fartlek runs are great and easy, just run at your usual pace then increase the pace for a 100m or so, then back to a jog, then speed up again. you can do it in a set pattern ie 1 min on 1 min off. Or just do it randomly, like run hard to the next light pole, jog to the following one, run hard for 2 light poles, jog 2 etc. These can also be done on hills as hill reps. Then for the other run you could do longer reps, so for example warm up jog for 15 minutes then run at your 10k pace (so not flat out, just a nice steady strong pace) for 6 mins on 4 mins off. x 3. then 15 mins cool down. Then keep your long slow run just at a nice slow steady pace. Theres plenty of alternatives to speed sessions, theres heaps of options in books and on free online programs. But your running just needs consistency to improve, so just choose an overall framework (ie 1 short sharp speed session, 1 session of longer reps and a long slow run. Or whatever) and stick with it.

[markc]

mjail, on Sep 10 2008, 01:24 PM, said:

Given that the Sunday session is the long run day, what would you recommend my 2 other sessions of an hour be like ?
Would appreciate any ideas ?

Hi mjail - Read kg's post above - she's spot on and knows her stuff!

[mjail]

markc, on Sep 10 2008, 08:25 PM, said:

Hi mjail - Read kg's post above - she's spot on and knows her stuff!

I can see why everyone improves tremendously under her.

PsychoChicken, on Sep 10 2008, 07:46 PM, said:

mjail, theres loads of options for incorporating some speed into your sessions. Its good to try to have 1 short sharp session, a longer speed session, and a long run.

For the short sharp stuff Fartlek runs are great and easy, just run at your usual pace then increase the pace for a 100m or so, then back to a jog, then speed up again. you can do it in a set pattern ie 1 min on 1 min off. Or just do it randomly, like run hard to the next light pole, jog to the following one, run hard for 2 light poles, jog 2 etc. These can also be done on hills as hill reps. Then for the other run you could do longer reps, so for example warm up jog for 15 minutes then run at your 10k pace (so not flat out, just a nice steady strong pace) for 6 mins on 4 mins off. x 3. then 15 mins cool down. Then keep your long slow run just at a nice slow steady pace. Theres plenty of alternatives to speed sessions, theres heaps of options in books and on free online programs. But your running just needs consistency to improve, so just choose an overall framework (ie 1 short sharp speed session, 1 session of longer reps and a long slow run. Or whatever) and stick with it.

Thanks very much PsychoChicken. It has given me a far better understanding of different training techniques. I hope u don't mind but I have some additional questions (pardon me but probably silly questions) as follows :
i) The Short Sharp Fartlek
- How long should the whole session be ? If my normal run is an hour, should I try keep it up for the hour. And should I take short breaks in btw ?
ii) The Longer Speed Session
- Does the '4 min off' just mean slower than the 10K pace ?
- The 15min cool down is it just like the warm up jog ?

[Maygan]

sagara0510, on Sep 10 2008, 03:16 PM, said:

i'd love to see a training squad based more in the southern suburbs as well.

Hey sagara0510 and mjail the only southern suburbs group I've found so far is http://www.ystriders.org.au/

There are a couple of athletics clubs and triathlon groups too. I haven't joined any of them yet but if you're looking for organised running sessions, start by having a look at the clubs section of CR and the triWA website

[Speedgal]

I've just looked up the striders, too far from home to be an option. Sigh.
The boot camp people tell me that the City of South Perth wants to charge them every time they use a park so that's why they don't go there.

Maybe I'll just give up and become a couch potato.

[kathmandu]

mjail, on Sep 10 2008, 09:59 PM, said:

Thanks very much PsychoChicken. It has given me a far better understanding of different training techniques. I hope u don't mind but I have some additional questions (pardon me but probably silly questions) as follows :
i) The Short Sharp Fartlek
- How long should the whole session be ? If my normal run is an hour, should I try keep it up for the hour. And should I take short breaks in btw ?
ii) The Longer Speed Session
- Does the '4 min off' just mean slower than the 10K pace ?
- The 15min cool down is it just like the warm up jog ?

Sorry mjail, i wasnt very specific.

If you are currently doing an hour then i would keep it to that. So for the fartlek type sessions do 20 mins warm up jog, then 20 mins of the on/off efforts, then 20 mins cool down. No, dont take breaks, just jog between the hard efforts, and then go straight into the cool down jog.

Yes, thats right, the 4 mins off just means to slow down to a jog so you get your heart rate down in prep for the next hard effort.

And yes, the cool down is just a gentle jog. Dont worry about pace at all just enjoy it and allow your body to begin the recovery process.

Good luck with it all.
PS if you want something to read, check out http://www.mcmillanrunning.com/. Has some great info, particularly the 6 step training training system.

[markc]

Speedgal, on Sep 11 2008, 06:16 PM, said:

Maybe I'll just give up and become a couch potato.

I hear that's illegal on CR.

[Speedgal]

I must admit its against my religion too :-)

Edited by Speedgal, 12 September 2008 - 08:34 AM.

[mjail]

PsychoChicken, thank you for your advice and the Mcmillan website. I am sure your initial suggestions were clear - it is just beginner me that is blur. Will give the speed style training a go once the half marathon is over.

Maygan, thanks for the Ystriders info. Have heard abt them but totally lapsed from my mind. Not too far from me but they don't appear to have a casual membership where you can just pay to attend a specific session as you wish like the Front Runners.