TRAINING PLAN W/C 16/03/2020
Gently does it for Monday run and then we have a nice work out for Wednesday.

Please be very mindful of others now regarding the coronavirus.




MONDAY 16/03/2020

All groups taking it easy and recovery exercise – Monday Social Run

GROUP 10, 11 AND 12

https://www.strava.com/routes/24397362


  • Sports to Chinese Hill – down the hill across the bridge then down to Salem Terrace
  • Down Llwynypia Road – Turn then right onto Berw Road – climb to Danycoed Terrace
  • Turn right on Danycoed Terrace and then take 2nd Left onto Glen View St
  • You will then go right then left quickly – end of the road turn left on to Court Street
  • Run all the way down Court Street and turn right on Dewinton Street
  • All the way through Tonypandy Town Centre and turn left to go under the subway next to Tonypandy Train Station
  • Turn right to go past the Bingo Hall and then back up to Miskin Road
  • Head up Miskin Road to the Sports Centre
 

GROUP 8 AND 9

https://www.strava.com/routes/24398017
 
  • Sports centre down to lights turn right on Salem Terrace
  • Up to Llwynypia Road all the way down into Tonypandy
  • Turn Right on Gelli Road heading up to the dual carriageway 
  • Then go down the lane adjected to the dual carriageway
  • Close over at the lights and then run down the lane/trail adjected to the dual carriageway until we get to Gilfach Road 
  • Turn left and cross over the bridge on Gilfach Road
  • Turn right at the end of Station Street – opposite the primary school – then turn right onto Tylacelyn Road 
  • Then go down Dinas Road and cross over to Station Road
  • Up Station Road Hill and then back all the way to the Sports Centre
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​WEDNESDAY 18/03/2020
 
PROGRESSION - LETS SEE HOW MUCH IMPROVEMENT DAY!

GROUP 11 AND 12
​https://www.strava.com/routes/23686573

THis is the same route as the first progression run we did last month - keep it progression each mile and try and better your previous splits.

Again aiming for around 15 seconds quicker time for each mile

GROUP 10
https://www.strava.com/routes/23686857

THis is the same route as the first progression run we did last month - keep it progression each mile and try and better your previous splits.

Again aiming for around 15 seconds quicker time for each mile

Really focus on a slow start and progressing to the last mile and give it all you got!

GROUP 8 & 9
https://www.strava.com/routes/23687054

THis is the same route as the first progression run we did last month - keep it progression each mile and try and better your previous splits.

Again aiming for around 15 seconds quicker time for each mile


I want 9 to split into two groups - those who can race around 9 min/mile to be in group A and the others in Group B.

I dont want any turning for this running - if you are in the right group the pace will be fine.

Really focus on controlling the speed going down New Road - picking up the pace steady and the last mile give it some welly to the Sports Centre!
Thanks to blog.runpage.com for the following information:
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.

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. The club costs are 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.