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Oregan Circuits were derived to meet to dual goals of S&C and also maintain Aerobic ability

There is a great challenge for everybody in running a 5k

Please note that the September session originally planned for 23rd September will now be on the 30th September, all other dates will remain the same.

The term tempo is used a lot in training and really needs to be understood, tempo actually means time or rhythm and in running terms means nothing.  So what do we base tempo on?

For the endurance athlete they should base their calculation on their 5k pace, where you take % of the=at pace and assign it to a distance, for instance you would run up to 30 mins at 95% of your 5k pace, 90% up to 45 mins and 85% up to an hour.  You now have a logical basis for tempo training, you can gain a lot from running at paces based on 5k pace, you don't have to be running at your limit to get improvement in ability.

There is a view that track training is for track athletes and Olympic runners and there is no place for the road runner striving to break an hour for 10k, or any other worthy target.

What can a coach do for me?  Its a fair question when you have a myriad of magazines, books and helpful friends