Personal Training For Runners
What’s on offer?
*Longer sessions for those who live further away
*Six week package for those who are local
*Email and online support packages at £100+vat for six weekly training package and weekly email update
For Runners who are up to two hours away, these longer sessions spread over a training period of say three to four months work well. Sessions are devised according to your goals and include a 30 min to an hour phone call to assess your needs, set goals.
These sessions last around two hours and cost £100+vat including written schedules/exercise sheets etc after each session
Session one
Goal setting and planning schedule
Health/fitness assessment including V02 max with weekly follow up support – (includes six weeks email support) – this wouldn’t be necessary if you do the course
Session two
Heart Rate monitoring and core training
*Heart rate monitoring: stress test assessment, and guidance on how to use the monitor to assess correct training paces for long runs, lactate threshold runs/marathon paced runs.
*Core conditioning/plyometric drills. We will do the scheduled session together and make sure technique and good form are applied.
Session three
Speed/Tempo and resistance
*vV02 max test – a useful test that helps ascertain the speed you run when at V02 max, and can be used to devise effective speed training.
*This will be followed by a Tempo run.
*Resistance session. We will do the scheduled session together and make sure technique and good form are applied.
Session four
Hills, marathon speed work, resistance/core work
*Using the hills to train for a marathon, style and gait analysis on the hills – a reminder.
*Sample speed session: Yasso 800s.
*Fitness testing: update
*Resistance/core/plyometric session. We will do the scheduled session together and make sure technique and good form are applied.
Session five
Long run
*Pacing the long run; training at marathon pace, core conditioning, nutrition analysis.
*Resistance/core/plyometric session. We will do the scheduled session together and make sure technique and good form are applied.
Six week running specific personal training package
Six personal training sessions at £210 inclusive of VAT if booked in a block of six, or £40 inclusive of VAT if booked as single sessions. These sessions are a little more expensive than general personal training as there is more work to do on schedules and planning. Sessions will be taken by either or both Fiona and Mike.
Week one:
Health/fitness assessment (heart rate; blood pressure; fat analysis); nutrition assessment; goal setting and bleep test – schedule written up
Week two:
Running specific strength-training and circuits, incorporating core training and plyometrics – some easy to fit in resistance work. This will form part of your periodised schedule.
Week three:
Heart rate monitoring: stress test assessment, and guidance on how to use the monitor to assess correct training paces for long runs, lactate threshold runs/marathon paced runs.
Week four:
Hill session: how to train on the hills and gait analysis – this hour session will incorporate some running specific circuit/fitness exercises
Week five:
*Resistance/core/plyometric session. We will do the scheduled session together and make sure technique and good form are applied.
Week six:
*vV02 max test – a useful test that helps ascertain the speed you run when at V02 max, and can be used to devise effective speed training. This will be followed by a vV02 max speed session.
