PROtraining: Preparing for Summer Races

PROtraining on Tuesdays

Meet near Windmill car park on Wimbledon Common from 7pm

If you are new or for more information, please contact:

Trevor or Anne de Silva: email - execfit1@btinternet.com

Training Options for July 2018

Each runner is individually briefed and monitored during session

Marathon and HM schedules

Focus on Medium to Long Range Endurance to help you to run faster and longer

5k and 10k schedules

Focus (1) 'Lactate' Resistance and Tolerance (2) Oxygen Intake and Utilisation plus Leg Speed

1 mile Special Hybrid Session

To improve Basic Speed and Running Efficiency. It will also help your 5 and 10k training if slotted into an appropriate week.

PROtraining Philosophy

One size does not fit all

each PROtraining session is tailored for the individual, based on their standard and aspirations. Based on these, each runner is prescribed a Personal Training Time (details below) and a suitable session from an on-site computer. Every runner is briefed individually and monitored throughout the session.

PB or Full Potential?

Running a PB is only part of the story. At PROtraining we will advise you on how to reach for your Full Potential.

PROtraining is suitable for all standards

and is Goal Orientated (details below)

from beginners to the experienced

Where we Meet and Train

6:45 pm at Belgrave Hall for group Mobility and Stretching or

from c.7:15 pm at Parkside Gardens SW19

Your Goals

Race or Distance Specific Training

Peak Conditioning for Races

General Run Training

Returning from Injury

Weight Management

Race Distances Catered for

800m to 3km

5k and 10k

Half Marathon and Marathon

Duathlon, Triathlon and Iron Man (70 and 140)

Digital Race Clocks

There are two Race Clocks to help you with Rep times and Recovery Intervals

Communication

The available options, duration and number of Repetitions at each session is communicated by a weekly email to regular participants

Your lead Coach

Trevor de Silva - email: execfit1@btinternet.com

Running: UK Athletics Level 4 Performance Coach and Advance Sports Injuries

Cycling: Asian Games Multiple Medalist (and ran the 10k Road Race in 32:10),

Olympic Games Qualifier

Strength and Conditioning: Specialist in Injury Prevention and Performance, and Injury Re-hab.

. . . with over 50000 hours of Training, Coaching and International Race Experience and a Windmiler since 1980

https://www.youtube.com/watch?v=t_zSWXNzZiM)

Goal Orientated Training

Runners are encouraged to focus on a few Key Races and structure their training to peak for these events. Use other races as intermediate events. We normally have various training options on Tuesdays depending on your race plan and current fitness.

Prescribed Personal Training Times (PTTs)

We use the Precision Training Protocol developed by Trevor de Silva. A computer programme was used to generate the PTTs. The PTT is a function of current fitness + race target + type of session + the duration etc.These times will be given out each Tuesday.

Data Protection

Your PTTs and relevant training data (such as times, Heart Rate or Perceived Effort, as applicable) are monitored at each session and stored on two on-site computers.

. . . and for the purists

Technical Aspects of PROtraining

Types of PROtraining Session and Acronyms

Threshold Interval Pace

Short Repetitions: 400m, 500m, 1km and 1mile with varying Recovery Intervals [Increases Resistance & Tolerance to fatigue] - normally specified in weekly email with the generic TP (88 to 92% MHR and 84 to 88% VO2 max). To derive maximum training benefit, usually, there is variable recovery time.

Threshold Tempo Pace

Longer Repetitions, different to Ti and between 1 mile and 2km (High stress repetitions to further Increase Resistance and more sustainable Tolerance to Fatigue)

sub maximal VO2 max Intensity:

400m, 500m, 1k reps to Increases Aerobic Capacity by improving oxygen intake and utilisation. (100% MHR and 100% VO2)

mRP

one mile Race Pace

200m, 400m and 500m reps at one Mile Race Pace to Increase Leg speed and Economy or Running, specially, in the early season (100% MHR, 100% VO2).

Marathon Pace

Optimises Fat/Glycogen usage with Major Bio-Mechanical changes taking place at this intensity (80-85% max HR, 76-81% VO2)

Easy Pace

The most important element of a training schedule: (65 to 78% max HR, 60 to 73% VO2)

Hybrids

of the above

specialised endurance routines like the Cardio 5ive