ilkeston running club

Training nights (ms word file to download here)
Training takes place on Tuesday, Thursday and occasionally Friday evenings - ready to run at 7pm (6.30pm Fridays).
Tuesdays involve different groups and will involve some speedwork or faster paced runs. The routes may go off-road so bring a headtorch if you want to take part in these.
Thursdays involve 1 or 2 groups running at a steady pace - sometimes off-road as well as around the town.

Some well-tested routes are as follows:
Loop to West Hallam 6.5 miles route
Out and back to Heanor 7.7 miles route
Kimberley 8.4 miles route
Bypass Race route 5.3km route
Trowell 7.6 miles route


Training events for Spring 2010
These are events/training sessions that will be held on Tuesday evenings. Other training groups can continue to operate normally if they wish.
The club will be following a training plan based on the Runners World training schedules. The one we are going to follow is the "Ultimate half marathon training schedule" - sub 2 hour time variation. It's upto you to fill in the rest of the training but the tuesday and thurs sessions will be as per the schedule. If you don't want to follow this please still turn up as there will normally be an alternative.

IMPORTANT - if you are intending to follow the schedule then it is very important that you do some of the other runs (if not all) in the schedule. Be careful not to overtrain though as some of the speed sessions will be hard work and you need to be rested before you undertake these.
STRETCHING - if you don't do it after a session then you'll be more likely to get injured. There, thats it. Simple really.
CORE STABILITY - probably the most important training that you can do as you need to be able to balance and control the amount of movement of the torso in order to go quickly without risking injury. Plenty of exercises on the internet. Do some.
RUNNING WITH AN INJURY - Don't do it basically. Have a massage, go for a swim, do some core work, put your feet up - anything but running on hard pavements.

Enjoy the running.