Runner Centred Training
Tailored to Individual Goals: Races, PBs ans other aspirations
PROtraining on Tuesdays
Meets on
Parkside Gardens SW19 400m from Wimbldedon end.
Straight and accurate 200m, 400m .
Flexible start from about 7.00pm
Please wear HIGH VISIBILITY clothing and
watch out for cars coming out of driveways
If you are new or for more information, please contact:
Trevor or Anne de Silva: email - execfit1@btinternet.com
Training Options
Each runner is individually briefed and monitored during session
Schedules for HMs, Marathons and Ultras
Concentrating on Medium to Long Range Endurance to help you to run faster and longer
5k, 10k and XC schedules
Focus (1) 'Lactate' Resistance and Tolerance (2) Oxygen Intake and Utilisation (3) Leg Speed
the Mile Project
If you would to like to run a mile under 8 min, 7, 6, 5 or 4 or any other intermediate time, there will be a schedule for you.
PROtraining Philosophy
One size does not fit all
each PROtraining session is runner centred, 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
Your Goals
Race or Distance Specific Training
Peak Conditioning for Races
General Run Training
Returning from Injury
Weight Management
Two Digital Race Clocks
for Rep times and Recovery Intervals
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
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.
Technical Aspects of PROtraining
Types of PROtraining Session and Acronyms
Ti
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.
Tt
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)
VP
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).
MP
Marathon Pace
Optimises Fat/Glycogen usage with Major Bio-Mechanical changes taking place at this intensity (80-85% max HR, 76-81% VO2)
EP
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
Any questions:
Trevor de Silva: execfit1@btinternet.com
David Bell: david_j_bell@hotmail.com
Anne de Silva execfit1@btinternet.com
