TRAINING ROUTES W/C 17/02/2020
With the terrible weather and flooding around the area – I haven’t ventured out to check whats what – I will be running later today and if I do find areas are bad will amend accordingly.
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MONDAY 17/02/2020
GROUP 11/12 – NICE AND EASY MILES 4.4 MILES – GO SLOW PLEASE
https://www.strava.com/routes/23686857
Keep this run nice and slow – we will have a bit more effort on Wednesday.
Head down towards the hospital turn right at the traffic lights and through Pandy – then under the subway. Turn up to Miskin Road by the Bingo Hall. Then head back around the Trealaw look all the way back to sports centre.
You want to be able to run while having a conversation.
GROUP 9 AND 10 – EASY MILES – THOSE THAT ARE IN THE 9.5 TO 10 RANGE STICK TOGETHER – IN THE 10 GROUP PLEASE BE MINDFUL OF A FEW NEW 11 COMING INTO THE GROUP.
https://www.strava.com/routes/23915343
Down to Carters Corner – through industrial estate and then down New Road. Turn left at Traffic lights go past the Ivor – then when get to lights turn right.
Run down to the Colliers – then turn down the hill and run to the Bingo Hall up the incline turn then onto Miskin Road (Trealaw Loop) then head all the way back to the sports centre.
I want this run to be a easy run to help ease those that want to move up a group.
Its about helping each other and be mindful of those stepping up.
GROUP 8 EASY MILES TRYING TO AVERAGE 8.30 TO 8.45 PACE
https://www.strava.com/routes/23914776
Down towards Treorchy – up Maindy – then all the way down New Road – turn left at lights past the Ivor and then turn back into the Sports Centre up the hill over the newly opened bridge and up the main road back home!
EASY MILES TRYING TO AVERAGE 8.30 TO 8.45 PACE
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WEDNESDAY 19/02/2020
TEMPO PROGRESSIVE 10 MINUTE BLOCKS GROUP 9 TO 12
I WILL POST AN EXAMPLE LATER OF ONE OF MY RUNS SHOWING THIS:
10 MINUTE BLOCKS OF TEMPO PROGRESSIVE SPEEDS – WITH 3 MINUTE SLOW JOG RECOVERY
ROUTES:
GROUP 12 - 4.7 MILES
https://www.strava.com/routes/23914706
DOWN TO TON THEN BACK THROUGH GELLI IND EST. DOWN NEW ROAD – LEFT AT THE LIGHTS AND THEN ONTO MAIN ROAD BACK TO THE SPORTS CENTRE
GROUP 9, 10 AND 11 – 5.1 MILES
https://www.strava.com/routes/23916042
SIMILAR TO 12 BUT TURN UP BAILEY STREET WHEN YOU GET TO TON – THE FIRST RIGHT AFTER GOING OVER RAILWAY. UP PAST TON PENTRE SCHOOL AND THEN BACK ROUND MAINDY ROAD INTO TON. GO UP TO GELLI INDUSTRIAL ESTATE DOWN NEW ROAD. LEFT AT LIGHT PAST IVOR – TO THE MAIN ROAD AND BACK UP TO THE SPORTS CENTRE.
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GROUP 8
https://www.strava.com/routes/23916194
INTERVAL TRAINING ON INDUSTRIAL ESTATE
2 X 3 MINS (2MIN), 2 X 2 MIN (90SECS), 2 X 1 MIN (1MIN) 2 X 30 SECS (30SECS)
START OFF AT 10K PACE AND PROGRESS FASTER FOR EACH SET OF INTERVALS – THE BRACKETS ARE COMPLETE REST
I WILL BE RUNNING DOWN FROM SPORTS CENTRE AND BACK IF ANYONE WANTS TO JOIN ME – THOSE LIVING NEAR TREORCHY CAN GO TO THE INDUSTRIAL ESTATE – MAKE SURE A GOOD MILE OR MORE WARM IF NOT RUNNING FROM SPORTS CENTRE.
With the terrible weather and flooding around the area – I haven’t ventured out to check whats what – I will be running later today and if I do find areas are bad will amend accordingly.
____________________________________________________________________________________________________________________________________
MONDAY 17/02/2020
GROUP 11/12 – NICE AND EASY MILES 4.4 MILES – GO SLOW PLEASE
https://www.strava.com/routes/23686857
Keep this run nice and slow – we will have a bit more effort on Wednesday.
Head down towards the hospital turn right at the traffic lights and through Pandy – then under the subway. Turn up to Miskin Road by the Bingo Hall. Then head back around the Trealaw look all the way back to sports centre.
You want to be able to run while having a conversation.
GROUP 9 AND 10 – EASY MILES – THOSE THAT ARE IN THE 9.5 TO 10 RANGE STICK TOGETHER – IN THE 10 GROUP PLEASE BE MINDFUL OF A FEW NEW 11 COMING INTO THE GROUP.
https://www.strava.com/routes/23915343
Down to Carters Corner – through industrial estate and then down New Road. Turn left at Traffic lights go past the Ivor – then when get to lights turn right.
Run down to the Colliers – then turn down the hill and run to the Bingo Hall up the incline turn then onto Miskin Road (Trealaw Loop) then head all the way back to the sports centre.
I want this run to be a easy run to help ease those that want to move up a group.
Its about helping each other and be mindful of those stepping up.
GROUP 8 EASY MILES TRYING TO AVERAGE 8.30 TO 8.45 PACE
https://www.strava.com/routes/23914776
Down towards Treorchy – up Maindy – then all the way down New Road – turn left at lights past the Ivor and then turn back into the Sports Centre up the hill over the newly opened bridge and up the main road back home!
EASY MILES TRYING TO AVERAGE 8.30 TO 8.45 PACE
____________________________________________________________________________________________________________________________________
WEDNESDAY 19/02/2020
TEMPO PROGRESSIVE 10 MINUTE BLOCKS GROUP 9 TO 12
I WILL POST AN EXAMPLE LATER OF ONE OF MY RUNS SHOWING THIS:
10 MINUTE BLOCKS OF TEMPO PROGRESSIVE SPEEDS – WITH 3 MINUTE SLOW JOG RECOVERY
- START WITH SLOW JOGGING TO WARM UP – HALF MILE TO 1 MILE OF RUNNING.
- THEN GO INTO 10 MINUTES OF HALF MARATHON PACE – FASTER THAN A JOG
- EASY FOR 3 MINUTES TO RECOVER – TURN BACK FOR EACH OTHER IN THE GROUP TO RUN TOGETHER
- THEN GO INTO 10 MINUTES OF 10 MILE RACE PACE – FASTER PACE THAN PREVIOUS SET
- EASY FOR 3 MINUTES TO RECOVER – TURN BACK FOR EACH OTHER IN THE GROUP TO RUN TOGETHER
- THEN GO INTO 10 MINUTES OF 10K RACE PACE – MAKE THIS YOUR FASTEST 10 MINUTES
- EASY JOGGING TO FINISH THE ROUTE
ROUTES:
GROUP 12 - 4.7 MILES
https://www.strava.com/routes/23914706
DOWN TO TON THEN BACK THROUGH GELLI IND EST. DOWN NEW ROAD – LEFT AT THE LIGHTS AND THEN ONTO MAIN ROAD BACK TO THE SPORTS CENTRE
GROUP 9, 10 AND 11 – 5.1 MILES
https://www.strava.com/routes/23916042
SIMILAR TO 12 BUT TURN UP BAILEY STREET WHEN YOU GET TO TON – THE FIRST RIGHT AFTER GOING OVER RAILWAY. UP PAST TON PENTRE SCHOOL AND THEN BACK ROUND MAINDY ROAD INTO TON. GO UP TO GELLI INDUSTRIAL ESTATE DOWN NEW ROAD. LEFT AT LIGHT PAST IVOR – TO THE MAIN ROAD AND BACK UP TO THE SPORTS CENTRE.
____________________________________________________________________________________________________________________________________
GROUP 8
https://www.strava.com/routes/23916194
INTERVAL TRAINING ON INDUSTRIAL ESTATE
2 X 3 MINS (2MIN), 2 X 2 MIN (90SECS), 2 X 1 MIN (1MIN) 2 X 30 SECS (30SECS)
START OFF AT 10K PACE AND PROGRESS FASTER FOR EACH SET OF INTERVALS – THE BRACKETS ARE COMPLETE REST
I WILL BE RUNNING DOWN FROM SPORTS CENTRE AND BACK IF ANYONE WANTS TO JOIN ME – THOSE LIVING NEAR TREORCHY CAN GO TO THE INDUSTRIAL ESTATE – MAKE SURE A GOOD MILE OR MORE WARM IF NOT RUNNING FROM SPORTS CENTRE.
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Beginners Sessions (Monday & Wednesday)
Next course starting 17th February 2020 @ 17:45 at Ystrad sports centre. Come along to the welcome meeting at 18:00 on 12th February 2020 @ Ystrad Rugby Club! You don’t need experience just an enthusiasm to learn. RVR Beginners group is for people aged 17 years and over who are looking to get into running, coming back from injury or have just started out on their own. The group is organised by our Beginners Coordinators assisted by other RVR Members who are able to give up their free time to help out. We usually run Beginners programmes a couple of times a year with the aim of progressing to main Club after the 10 week programme. |
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Join Us
Unfortunately at present we don’t allow under 17’s to train with us. You must be over 17 to join the RVR.
All RVRs must be a member of Welsh Athletics which costs £18.50 per year payable March / early April. This is separate from the cost to join the club.j
To join the RVR club costs a further £6.00 a month payable preferably by bank transfer as this make it easier for the club treasurer to keep tabs on payments. This money goes to provide training night contributions, insurance cover, club AAW affiliation, the remainder goes towards the day to day running of the club, e.g. subsidising club kit, changing facilities.
Come along and give us a try for a few weeks, then if you want to join - totally up to you, you are under no obligation.
All RVRs must be a member of Welsh Athletics which costs £18.50 per year payable March / early April. This is separate from the cost to join the club.j
To join the RVR club costs a further £6.00 a month payable preferably by bank transfer as this make it easier for the club treasurer to keep tabs on payments. This money goes to provide training night contributions, insurance cover, club AAW affiliation, the remainder goes towards the day to day running of the club, e.g. subsidising club kit, changing facilities.
Come along and give us a try for a few weeks, then if you want to join - totally up to you, you are under no obligation.
