Please note that following advice from UK Athletics all training with Bodmin Road Runners has been suspended

During Lockdown, Tuesday Training is now being streamed live at 7pm on the group Facebook Page.

Thursday 4th June 2020: Rubber band strengthening fun with Phil.

Tuesday 19th May 2020: Leg strengthening rubber band fun with Phil.

For the rest of the week I know a lot of us will be aiming our running at maximum elevation to get us to the top of Ben Nevis, it’s a big ask this week. So here’s a small Fartlek session we can all add into one of our planned runs;

  • 10 minutes warm up jog [or start of your run]
  • Stride hard for 30 seconds, jog 90 seconds. repeat with but decreasing the recovery time each rep, so we will be doing the following;
    fast 30- recover 90, fast 30- recover 75, fast 30- recover 60, fast 30- recover 45, fast 30- recover 30,
    fast 30- recover 15 and fast 30- recover 15- fast 30. Jog for 2 mins the repeat twice more for a total of 3 times through.
  • 10 minute warm down jog [or complete your run if longer than 10 mins]

Everyone have a good week and stay safe out there xx (Becky)

Tuesday 12 May 2020: Good Morning,

I was thinking this week rather than me doing a video which limits what we can do I’d set a session for you to do individually tomorrow like we would normally do on a tuesday evening, so as we are all trying to get to the top of Scafell Pike this week lets fit this into our run tomorrow;

Find a hill that takes three minutes or longer to run up. Do 5 x 1-min uphill reps, with a jog-down recovery between each. Rest for three mins. Then do 5 x 45-sec uphill reps, with jog-down recovery. Rest for three mins. Do 3 x 30-sec uphill reps, with jog-down recovery. Rest for three mins. Finally, run up the hill for 3 mins, accelerating for the last 30 secs.

I’m sure we can all find a long enough hill to do this 🥰 (Becky)

Tuesday 5 May 2020: Phil will be live again at 7pm this evening for another half hour of stretching and strengthening. A mat to lie on, a small step and rubber bands if you have them . It will be gentle, still recovering from the relay!

Tuesday 28 April 2020: Drills session with Becky.

“Sorry for the technical difficulties there, can’t get the staff !!

HOMEWORK – lets look at this situation is a positive light, we now have the opportunity to make ourselves more robust athletes with some strength and conditioning, so I’d like you all to try to do these daily for the next two weeks;

SQUAT JUMPS – 20 PER SET START WITH 2 THEN ADD ANOTHER SET EVERY OTHER DAY

ACHILLES RAISES – 20 PER LEG – HOLD COUNT TO 5

HIP THRUSTS – 12 X 3SETS

SIDE PLANT – 30 SECS PER SIDE – 4 SETS

Thanks everyone, we are trying to keep you all going during this time, it’s hard I know, I’m lacking motivation too.

Thanks to Tom Sparkes for his imaginative suggestions,the 3 peaks was awesome and the 10k this week looks like a lot of fun. We will look into setting a session for you all to try to do during a week individually but keep up the running guys and even more important, keep up the banter  (Becky)

Tuesday 21 April 2020 : Right then guys and girls with all this hill climbing I’ll be doing another Facebook live tomorrow on gluteal strengthening. 7pm see you there or be square!! (Phil)

Tuesday 7 April 2020 : a session of running drills plus some coordination and strength. You will need a chair, a skipping rope (or any rope it’s not for skipping) and a mat to sit on if you are in the garden , plus of course your usual enthusiasm. See you all then, or at least you’ll all see me ! Becky

Tuesday 31 March 2020: Gentle” 30 minute session concentrating on strengthening exercises to reduce risk of injury , strengthen backs And legs and increase endurance. All you need Is a flat surface to lie on with a mat or towel for comfort, a step ( doorstep, 1st step on flight of stairs Or a few books piled up to 10cm high if you are in a bungalow!) and if you have an exercise band or a piece of thick elastic we can modify it to make things harder if you want. See you there! Phil

TRAINING 

Club training is typically a technical hill, speed session on a Tuesday, a steady 3-5-8 mile club run on a Thursday depending on what folks want to do, and Sunday mornings for the longer distance training.  Keep your eyes on the events calendar for any changes to plans.

Tuesday, 7 pm – we usually meet in Morrisons Car Park, Bodmin. 

Thursday – 7 pm – we usually meet in Morrisons Car Park, Bodmin.

Sunday – 8:30 am, location TBC. 

Please check the current training rota (because we often meet elsewhere)  and the club facebook pages for any last minute changes.

TRAINING ROTA

March 2020 Training Rota:Training Rota March20 (1)

Feb 2020 Training Rota: TrainingFEB20

January 2020 Training Rota: TrainingJan20 

December 2019 Training Rota : Training Rota Dec19

November 2019 Training Rota: Training Rota Nov19

October 2019 Training Rota: Training_Rota_Oct19 (1)

September 2019 training rota Leaders and Training Rota Sept 19

 

COACHING 

Part of belonging to a club is to have access to help and encouragement in order to improve your running ability. This may come from other members, the Run Leaders or from me, your coach.

The primary role for a coach is to train members for peak performance, of whatever abilty. This comes from helping club members learn and practice the skills of running. This may include general advice on running fitness; managing form; mental toughness, injury prevention and management. It may be done as part of a group or, specifically for an individual.

There are many and varying needs within the club group. You may be a beginner and need advice on how to start a running programme, or an established athlete who is training for a specific event. Many people are between the two and want overall guidance for their running.

Whatever your needs, a discussion about what you want to achieve is important. It is often the case that runners just run without much thought of goals. The coaches’ role is to help with these goals – remember:

PLAN – DO – REVIEW

Knowledge of how your body works is an essential part of being an athlete. This doesn’t need to be highly technical (although it could be if that’s what is wanted). Rather, the principles in running of energy systems, physiology, psychology, diet and nutrition can help you perform better. Coaching includes this. The compiling of training programmes is included too. Incorporated in the role of the coach are athlete welfare, safe practice and helping members to overcome particular difficulties. This can be confidential if necessary.

Most introductions to running recommend you keep a training diary, one of the easier ways of doing this is by recording your runs via a GPS watch or even on your phone, have a chat with other club members for recommendations, Garmin seems very popular.

Finally, the mentoring and development of Run Leaders and prospective coaches is an important part of the growth of the club and the coach will play a part in this.

Part of your membership fee is to pay for coaching help and advice. Please use Ian as much as you can. Its what he is there for. Catch him on a training session or use the contact details below.

Happy running.

Ian Ringer  |  BRR Coach  |  coach@bodminroadrunners.com