Hi, PWR's

For this evening, we shall be undertaking an 'Out and Back' session, a repeat of what we last did in April 2007, and which is listed as 'Session 5' in the Coaching/Special Training section on the PWR website, but reduced from 40 minutes to 30 minutes

Session #5 – 3 to 5 miles - Court Road “Out and Back” – 30 minutes – all groups

This involves running at your own pace, and is designed as a fast run about 85% of your max effort (difficult to hold a conversation), the purpose being to achieve the ability to maintain an up-tempo speed for a sustained period, which should reward you with consistency of effort in the latter stages of a run or race, when you might expect your effort to start floundering.

There is firstly an “easy” one mile warm-up run to the start, to the bottom of Poverest Road on the corner with Cray Avenue, (with a one mile cool-down run back to the Memorial Hall after the session finishes.) The Improvers Group will set off from the Memorial Hall a few minutes ahead of the other groups in order to arrive in good time and rested.

After a few minutes rest, the 30 minutes 'Out and Back' element will start as you will run towards the Manor Gardens end of Orpington High Street and cross over at the traffic lights (take great care to observe the green man pedestrian right of way there), running straight up Court Road towards and beyond the Goddington BP service station on the wide pavements provided.

Run for exactly 15 minutes, and when that time has elapsed on your watch, turn round and run back. As the outward run is basically uphill, and the return is downhill, you should end up back at the start (on the corner of Court Road and Poverest Road) in less time than the outward 15 minutes. Wait there for everyone to regroup, although in theory, everyone should arrive back at the same time if they have observed the 15 minutes each way.

The session finishes with an “easy” cool down run back to the Memorial Hall at your own pace. 

See you Tuesday, and bring water and a watch with you. Even more importantly, please wear light or reflective clothing as we shall now be running in the dark over the next eight months, and take great care when crossing roads when out on evening runs.

Richard