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Nov 2014
3:07pm, 26 Nov 2014
906 posts
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Spleen
If people weren't taking the recoveries my preferred solution would be to tell them to run faster. Clearly they aren't trying hard enough if they've got enough energy to race each other during the recovery.  I'm fairly relaxed about what pace people want to do the recovery at - as most of the recovery with us is spent jogging back to the last person, people rarely get too far in front. Occasionally I say "this isn't a race, all the effort goes into the "on" sections" and so on if people look like they are starting to jockey.
Yesterday's fartlek included for the second half 5 x 1 minute intervals. Each person was given a (lightweight) training cone and told to carry it out for the first interval and drop it when the whistle went, then everyone recovery-jogged back to the start line. For each subsequent interval you had to try and reach your cone and move it along a bit. You got 5 seconds extra for the last interval so everyone could (should) reach their cone even when tired.
Judging by how knackered people were at the end of the session it was very effective in motivating people to go as hard as they could manage, in fact it was more effective than I'd hoped.
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Nov 2014
3:12pm, 26 Nov 2014
11,852 posts
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The Teaboy
Recoveries are quite critical as the whole Effort (duration/pace): Interval (duration/pace) ratio fundamentally affects what energy systems the session targets. Having a much more active/shorter recovery makes the session much more aerobic.
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Nov 2014
3:37pm, 26 Nov 2014
10,759 posts
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SODIron © 2002
watching this thread with great interest....would be keen to know as to why each coach chooses their session. Do you do any post session self-evaluation?
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Nov 2014
3:44pm, 26 Nov 2014
176 posts
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snogard
That's the bit I find difficult SODIron. May be if I posted more of them then people on here can make me do some evalution
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Nov 2014
3:45pm, 26 Nov 2014
2,227 posts
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Anna Bomb
I'd rather have them jog than walk :-)G but at the same time if they go too quick and then can't put in the required effort for interval then it defeats the object of the session. As The Teaboy points out the energy systems which are being targetted in the session will influence the length/pace of both effort and recovery.
SODIron we are encouraged to self-evaluate after every session and assess whether the session met its goals
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Nov 2014
3:48pm, 26 Nov 2014
5,058 posts
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Autumnleaves
I like the cone idea Spleen - might nick that one from you! SOD I do some post-session notes including an evaluation of how I think it went and any comments given by the runners. I regard myself very much as a trainee coach so when ( as last week) I had one of the more qualified ones with me I asked him specifically what he'd thought. In terms of sessions - we schedule about 10 weeks at a time but reserve the right to change or adapt depending on numbers, runners, weather etc.
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Nov 2014
3:56pm, 26 Nov 2014
2,228 posts
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Anna Bomb
I've done that with hill reps so that people continually push themselves and it works really well Spleen
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Nov 2014
4:03pm, 26 Nov 2014
7,952 posts
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Wriggling Snake
Post session evaluation, I ask them what they thought.... somethimes I get good answers sometimes bad, quite often nothing, a lot seem pleased the decision onw hat to do is taken out of their hands.
Cones I use that on the track for short bursts, 1 min on, 1 min off.....
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Nov 2014
4:06pm, 26 Nov 2014
907 posts
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Spleen
SODIron: If the session was a bit rubbish I do it differently next time, if it was good I re-use it. Is that what post-session self-evaluation means?
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Nov 2014
4:24pm, 26 Nov 2014
10,760 posts
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SODIron © 2002
lol....just interested as to hear/read the practices of other coaches out there.
I strongly believe that as coached we can learn from each other as well as the athletes we work with. I try to make any session I coach have a goal for the athletes and for myself. An example might be that I want the athletes to practice good post session warm-down. My goal might be to ensure that I provide clear and effective demonstration of a specific component. Along with the 'what went well' and 'what would I do different next time' I also use the athlete/coach goals as part of my self-evaluation...
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