Wednesday, 25 January 2006

Sample Training #4 - Fun Sessions

Posted by speedygeoff on Wednesday, January 25, 2006 with 2 comments

#4 Fun Sessions

Training as play is cool! We do lots of relays and other novelty events, to make training as varied and as enjoyable as we can.

One type of novelty session I like to use fairly often when training on the track is the continuous relay. Every now and then I dream up a new kind of continuous relay, the more complicated the better!

How about -
A two person relay where each person runs 300 metres each, then has to jog back 100, wide on the track. Eight repeats. Good because it works with a small or a large turn-out;

Five person relays of 100 metres each by ten, making 5000m in all for each team;

And my personal favourite, the eight person four baton mad dash, where if you don’t run fast enough, the next baton coming up behind you has a chance of catching up. It’s a 12 x 200 with only 100 recovery … On the 400m track, the fastest four in each team of eight who start with the batons I call runners 1, 3, 5, 7; they start simultaneously at 100m intervals, A, B, C, D around the track. Runners 6, 8, 2, 4 initially wait at A, B, C, D respectively. Each runner sprints 200, then runs the next 100 keeping ahead of the runner with the baton coming up behind them. Batons are exchanged 1 -> 2 -> 3 -> 4 -> 5 -> 6 -> 7 -> 8 -> 1. We just keep going until everyone has sprinted 12 times. The more teams the merrier, and it can be amusing to watch the confusion early on as runners sort out how it all works.

I hope that's clear.


  1. :) hi speedygeoff. Dun know how u stumbled upon my blog. I usually just keep it to myself and a few close friends. So you are a running coach. I want to join this year's Stand Chart Marathon at the end of year. This is gonna be my first attempt. So.. any tips?

  2. In training slow down slow down slow down.
    Hydration is so important, drink on all long runs & in marathon.
    Do early morning runs to avoid heat however hard it is to get out of bed.
    The long slow running will gradually produce heat tolerance over time, you don't have to run under the sun.
    Have targets of time running each week, only increase a little from week to week, every third or fourth week deliberately drop this back a little whether you want to or not.
    Consistency is the key, not speed..
    In fact I will repeat, it is better to have time targets not distance targets for your training.
    And when you come to the race, for the first time plan only to finish, and start very conservatively.
    Don't wear brand new shoes in the marathon.
    And best wishes. Any more questions?