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Train the Wilcock way...
Club coach, member, good egg Ian Wilcock produces regular schdules for a variety of standards and ages. If you fancy giving them a go email ian@wilcocki.freeserve.co.uk.
Alternatively meet the man in person at the Ryedale stadium sessions on a Monday or Wednesday night (7pm).
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Classic local session 1 - The Knavesmire
Park up on Knavesmire Road or run down to the Knavesmire starting on the Knavesmire itself on the corner near Hamilton panthers pavilion (The old toilets).
Begin after a few minute warm up at the first furlong marker (Not on the racecourse itself but inside the rail).
Run at a faster than 5k speed (or 1500m pace if you know what this is) until you reach next furlong marker. Jog to the next furlong marker then repeat the fast paced run to the next furlong.
Repeat this until you reach the grandstands. Jog around the stands then run all the way parallel to Knavesmire Road at 5k speed finishing at the corner.
5 minute jog warm down and home.
This should benefit both leg speed and endurance and is all on soft, runnable ground. An adaptation of this is a favourite of Mike Raynes!
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Classic Local Session 2 - Burton's "CHASE OUR LASS"
This training based on local legend Les Burton consists of the following:
1. Get the missus or girlfriend interested in running.
2. Agree to train with her.
3. Do one circuit of the Knavesmire giving her a 3 minute start.
4. Try desperately to catch her up.
Works for Mr. Burton, not for Mr. Radcliffe though !!!!
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Classic Local Session 3 - Knavesmire Road "BURN UP"
Start outside Hamilton panthers pavilion and run on the pavement up the Mount.
Right at the traffic lights along Albemarle Road. Just past the Knavesmire pub turn right (be careful here).
Back to Knavesmire Road, another right and back to the pavilion.
This is a 1.1 mile loop. Take 2 mins rest and repeat twice more.
Top tip - try running the loop in reverse (just turn left when previously you turned right...)
Warm down. |
Classic local session 4 - HILL REPS IN YORK!
Although most York residents tend to get altitude sickness climbing the stairs, a few "cols" can be found in this area...
Four main options.
1.Windmill rise off Holgate Rd. Run up to the windmill ten times and jog back down.
2. The Chase (Next to the Hotel on Tad Rd off the Knavesmire). 10 times up jog down or alternate the three paths up the hill and jog down.
3. The Stray (next to the Uni). Ten times up the steeper hill. Jog down recovery.
Build up the sessions as you will or if just starting try 5.
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Share the secret
If you have a regular route that gets your heart racing, then share it with other nutcases....
Email Andy Hilton on aj.hilton@virgin.net and I'll add it to the list of classics. |
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