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Where: Charlton Primary School, Wantage, OX12 7HG<\/p>\n
Why: A 9 week progressive running program with ongoing group support and motivation.\u00a0 This program keeps you on track ensuring that all important 5K success.<\/p>\n
Personality type: Dedicated, committed, supportive and friendly \ud83d\ude42<\/p>\n
5K – 10K – Intermediate Running Program<\/h2>\n
Start Date: Wednesday 27th April 2022 Where: Charlton Primary School, Wantage, OX12 7HG<\/p>\n Why: Suitable for Couch to 5k graduates and regular (once or twice weekly) 5k + joggers wanting to improve their running fitness, distance and pace over a 9 week period. Sessions within the 9 week program vary weekly to include hill repetitions, long and short intervals focusing on speedwork, Fartlek training (periods of fast running with slower running) and Oregon Circuits to improve strength and conditioning.<\/p>\n Personality type: Hard working, committed + those who love a challenge!<\/p>\n Anyone who wants to add structure to their running, run quicker or further under the watchful eye of a trained running coach.<\/p>\n You don\u2019t have to be an athlete to have a coach, far from it! \u00a0I believe everyone would benefit from receiving specialist knowledge, tailored training plans, set pacing guidelines and let\u2019s not forget accountability, additional support and motivation.<\/p>\n Social running or steady state running is a great way to get started but if you want to get quicker or increase your distance you need to add variety to your sessions. Plodding every session is now out! Specific sessions range from interval sprints, long intervals, tempo runs, Farklet, trail running and hill reps. These types of sessions added to an individual\u2019s program are carefully selected\u00a0 and dependent on the client\u2019s outcome goal. For example, if you want to run faster adding speed-work into your plan is essential. However, if your goal is to complete your first marathon, strength and endurance would be the primary focus.<\/p>\n All programs include an initial consultation covering current lifestyle, nutrition, medical history, exercise background, existing training plan and short- and long-term goals. A detailed microcycle is put together identifying the most dominant energy systems being used, the training emphasis and weekly load on the body. In addition to this other sports and cross training activities are discussed.<\/p>\n Your running technique will be analysed (backward arm drive, posture, hip placement, foot strike, triple extension and cadence) over short sprints, longer intervals, uphill & downhill running and over obstacles. Technical mismatches are identified and explored resulting in appropriate running drills and strength and conditioning exercises given to help you run more efficiently. Effortless running takes practice and patience. If it was that easy, we would all be running alongside Mo Farah.<\/p>\n Fundamental running skills: ABC\u2019s are used to help identify areas where further support is needed. This refers to Agility, Balance & Co-ordination when undertaking set exercises and tests.<\/p>\n A 4-8-week mesocycle (snapshot of weekly sessions over a set time period) is drafted. A working document that\u2019s tweaked weekly subject to the needs of the individual. Depending on your training age or stage of development sessions will be measured in terms of effort levels 1-10 or for experienced runners set pacing will be calculated from recent race PB\u2019s.<\/p>\n I can help anyone of any ability if they have a clear goal, self-motivation and desire to achieve.<\/p>\n From a sub 30\/17-minute 5k, 35\/50 min 10k, half marathon to marathon distances, you set the goal and I\u2019ll map out the best journey for you, in a realistic and achievable time frame.<\/p>\n \u00a0<\/strong><\/p>\n Just email me; clare@coreprogress.co.uk <\/strong>Everyone attending a running program must submit a Health Questionnaire<\/a> & Liability Wavier<\/a>.<\/p>\n Comfortable, non-restrictive gym clothing, running trainers, water bottle & gym towel.<\/p>\n All programs include an Initial 60-minute consultation at \u00a345. They will be challenging, fun and rewarding. Pay a coach to do the admin so you can focus on what you love doing most, running (with the best possible form)!<\/p>\n Bronze – \u00a385<\/strong><\/p>\n Silver – \u00a3145<\/strong><\/p>\n Gold – \u00a3195<\/strong><\/p>\n
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1:1 RUNNING COACHING<\/h2>\n
Who’s It For
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How I Can Help
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\n<\/strong><\/h2>\nPrices & Packages<\/strong><\/h2>\n
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