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A coaching thread

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Wriggling Snake Dec 2014 4:11pm, 16 Dec 2014 8,196 posts	0 Wriggling Snake Thinking about tonight, have the social/improvers, trying to think of a way to do a fartlek, thinking of a good warm up, then laps (local car park :-)) each side fater than the last, so walk/mara/HM/10k pace for 4 laps (about 1k or so) then 3-4k of mini pyraminds, 250 10k pace, walk, HM 500m walk, 250m 10k pace walk... no stopping, then anice warm down, Try and get them to hit their paces consistently......Then nearer next spring introduce 5k paced things...and eventually introducejogging recoveried. also thinking about the parlauf.....
stuart little Dec 2014 4:15pm, 16 Dec 2014 898 posts	0 stuart little WS, it's all about the parlauf - any session that has people thinking that sounds easy at the start, and begging to know how long left after a couple of minutes works for me
Autumnleaves Dec 2014 4:48pm, 16 Dec 2014 5,143 posts	0 Autumnleaves Does anyone else have runners who claim they have no idea what their 5k pace is?
Spleen Dec 2014 5:00pm, 16 Dec 2014 954 posts	0 Spleen I'm struggling to get my head around what a parlauf is even after Googling it. As far as I can tell, you pair up, then one person runs (say) 300m hard while the other jogs 100m, then they switch, so the next person runs 300m while the other jogs 100m to recover. And you continue for either a certain amount of time or a certain number of reps. (With a mixed-ability group I assume it needs to be time.) Presumably you can do this on a running track so one person runs hard out, back, and out while the other just jogs out. Are they supposed to both finish their bit at the same time? It sounds like a good exercise although I'm turning it over in my head trying to work out whether it would work for the kind of mixed-ability groups I usually take.
Autumnleaves Dec 2014 5:04pm, 16 Dec 2014 5,145 posts	0 Autumnleaves When we use the running track for it Spleen, one person runs 200m hard and the other jogs across the centre to meet them. Seems to work quite well. You can run towards each other and then turn and change directions and pace at the same time, which also works for mixed ability.
stuart little Dec 2014 6:00pm, 16 Dec 2014 899 posts	0 stuart little What AL says. I regularly use paarluufs with my very mixed ability group - something like 2x14'[2'] works well. run half the loop hard, meet your partner, when they start jog back to where you started. Repeat until the time is up
Wriggling Snake Dec 2014 8:28pm, 16 Dec 2014 8,200 posts	0 Wriggling Snake yes, the top amd middle groups are fine, the improvers and social group 50% have no idea, of their paces, some don't ever runin races. SO they way I did it tonight was jog wamr up, then a few extra aps of the car park, each side fatser than the last, so when they did the mini pyramids, the fastest part of the initial warm up was the short effort, and the secondfastest the long effort. Just about worked. Parlauf next time......
SODIron © 2002 Dec 2014 8:16pm, 27 Dec 2014 10,765 posts	0 SODIron © 2002 If you have access to a track then another good session to do is a timed effort...you stand there with your whistle, mega phone, or loud shouty voice...get 'em to go for x amount of time and then recover of x amount of time. The faster runners just go further in the session but ALL athletes work and recover at the same time...a typical session that I do is as follows: 10-15 mins W/U with dynamic stretching 5 or 6 x 3 minute efforts off 90 or 120s recoveries 10 mins W/D jog, followed by some static stretches Another one I like is a timed fartlek...I'll stand there with my whistle and decided how long I want them to work for and recover...the key in this one is to get them to understand what pace you want 'em to go at...I usually tell 'em I'll shout sprint, 5k, 10k, marathon to begin the efforts and recover for the easy bits, they adjust their pace accordingly. Again, this can be done on a track, field or any circuit where the runners can see and hear you...
SODIron © 2002 Dec 2014 8:17pm, 27 Dec 2014 10,766 posts	0 SODIron © 2002 What about S&C...do any coaches on here do S&C?
Autumnleaves Dec 2014 8:27pm, 27 Dec 2014 5,184 posts	0 Autumnleaves We've just decided to leave the track until spring - so I have some measuring to do on the business park for timed efforts!!