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Nov 2014
2:01pm, 19 Nov 2014
895 posts
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stuart little
Rereading what you wrote G, we are in agreement  The quicker end of my group regularly lap the slower end of the group.
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Nov 2014
2:06pm, 19 Nov 2014
5,023 posts
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Autumnleaves
That works on doing distance reps within a time frame - but I find if you're doing a set number - like the 5 x 1k with 2 minutes recovery - everyone ends up with different recovery times (and half of mine don't have stopwatches so they usually don't take their full rest) and the slower ones get disheartened by being constantly behind.
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Nov 2014
2:14pm, 19 Nov 2014
2,421 posts
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Curly45
I'm in a very mixed ability group at my club, sub 22 mibs 5k time so everyone from that (like me) to 15 minute runners.
We get around it by running timed reps out and back. Thus every other rep we meet up. For really long reps we do time out and time back as part of the rep. Keeps it social, but means no extra waiting around for anyone. Maybe that will help some of you guys?
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Nov 2014
2:28pm, 19 Nov 2014
896 posts
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stuart little
I fear I may have not been clear with what I wrote, so for clarity, everything I do with my group is time based
Generally these are either reps of a set number and duration (e.g. 6 x 3 minutes) or a set distance and duration (e.g as many 600m reps with 200m recoveries as fits into 25 minutes for that athlete)
Usually small groups form along the way and these then start each rep together for some mutual encouragement
I'm also a fan of doing sessions in pairs (paarluufs, paired relays, etc) as, assuming the pair are reasonably well matched, the recoveries scale nicely with the time each effort is taking
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Nov 2014
6:48pm, 19 Nov 2014
5,024 posts
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Autumnleaves
I thought that was what you meant SL We do the paired things at times but sometimes we just don't quite have well matched runners - and some of mine are frankly a bit rubbish at judging how fast they are!
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Nov 2014
1:50pm, 20 Nov 2014
172 posts
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snogard
If we're doing paired stuff AL, I make everyone run a 400m first and then I set the pairs 1st with last et.c, though I will admit to some of them taking advantage, but you do get to spot them fairly quickly.
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Nov 2014
3:05pm, 20 Nov 2014
896 posts
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Spleen
In fartleks, we occasionally do a drill called "Opposites Attract" where people are paired up entirely at random. One person runs round the circuit one way, the other runs round the other way, then when they meet in the middle, they high five, reverse direction and run back. The faster person therefore has to run slightly further. Everyone is told not to let their partner beat them back. (If both are holding a consistent pace both will arrive back at exactly the same time.) That provides a nice incentive to push yourself.
In an interval/pyramid session, for the last two or three intervals I sometimes divide the group into three based roughly on pace. Group 1 (the slowest) starts off as normal. Group 2 (the slightly faster) have to run back to a certain point, then turn and chase after Group 1. Group 3 (the fastest) have to run back to an even further point, then chase after both. Again it gives the slower runners a way to push themselves against the fastest rather than resigning themselves to trailing behind. I've had several people tell me they really enjoyed this bit.
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Nov 2014
4:17pm, 20 Nov 2014
5,030 posts
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Autumnleaves
We've done the first Spleen but not the second - I will bear that in mind as it does sound quite fun. It's good to have something a bit different to do sometimes at the end of a session that feels more like a game!
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Nov 2014
4:41pm, 20 Nov 2014
23,198 posts
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HappyG(rrr)
We do something similar to the second one sometimes. A sort of "hare and hounds" - everyone run out for 25 mins, the turn around. Fast guys n gals get further and have to "chase" the slower folk back. Good bit of argy bargy with slower folk trying to hold off the quicker folk. And yes, people do cheat and run out slow and run back faster. Which is fine, because that's a Progressive Run and is good training too! G
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Nov 2014
4:43pm, 20 Nov 2014
2,679 posts
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tom_craggs
Agree with Stuart. Unless I am on a track in a fairly tight session I will mainly coach to time. This way I have had GB runners and 5+ hour marathon runners in the same session. It's more positive and more specific (as the volume & intensity is the same and assume there is a longer term plan behind why you pick that volume and intensity).
Sometimes on the track I will set a session for the fastest runner in the group e.g. last week 1600m, 2 x 1200m, 2 x 800m, 2 x 400m, 2 x 200m - as soon as the first runner cross the line on each rep I blow a whistle - the whole group stops wherever they are and jogs back to the start point. This way, and time based gives you more control over the session and, importantly, the recovery time. I will still coach to distance on the track but you need to develop good group support and a positive atmosphere for this to work well.
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