WPH Virtual Races

For Foundation & FUNdamentals' Squads

10 Minute Challenge

How far can you run in 10 minutes?

Share your performance with us on the Strava App or with a picture of your GPS running watch or phone.  (see FAQ at bottom of page for Strava info.)

Enter your results here

Run Day

- 2 hours before:

-Hydrate: Drink plenty of water throughout the day, especially a couple of hours before running and perhaps a glass 15 minutes before.

- Fuel: Make sure you've eaten. The easy option is a banana. If you eat less than an hour before you might regret it!

- Warm up: 5 min jog
- perform all the drills you can remember, include lunges and high skips.
- run 3 strides and have few minutes before running

- Measure your run.

- Jog a 5 minute warm down
- Perform all the stretches you can remember, don't forget your hamstrings!

- Share with your friends on Band!

 


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How far in 10 minutes?

PBNameAge CatSquadDate

 


1500m Time Trial Challenge

It's track and field season and time for your 1500m race! Set or beat your Own PB for a 1500m run.

* Times will be accepted on/after Friday 29th May. Try the the training schedule before you set a time, don't have to do them all!

Share your performance with us on the Strava App or with a picture of your GPS running watch or phone. If you run further than 1500m the average pace will be used to calculate your time. (see FAQ at bottom of page for Strava info.)

Enter your results here

 


1500m Training Session 1

Remember it's a training session, follow the correct pace and do not run as a race!

Brief Session Detail
2 sets of 5 x 300 (about 200 easy, 100m hard), 5mins recovery between sets.

Full Session Detail
Find a grassed area in a park, a rectangular area is best. (On your warm up you could run with a GPS phone to measure about 300m or just pick an area that looks a bit smaller than our 400m track - inner lane)

- Warm up: 5 min jog
- perform all the drills you can remember
- run 3 strides and have few minutes before training.

- Set 1: Run 5 laps of your 300m area, run easy for 200m then hard for about 70-100m. (It's not a sprint). If you run a rectangular area, use a long side as your hard run.

- Recovery: Have exactly 5 minutes rest

- Set 2: Run the above again

- Jog a 5 minute warm down
- Perform all the stretches you can remember.

 

1500m Training Session 2

Brief Session Detail
2 sets of 5 x 300m at (1500m pace), 45-60s standing recovery between each 300m,  5mins recovery between sets.

Full Session Detail
Find a grassed area in a park. (On your warm up you could run with a GPS phone to measure about 300m)

- Warm up: 5 min jog
- perform all the drills you can remember
- run 3 strides and have few minutes before training.

- Set 1: Perform this 5 times: Run 300m with 45-60 seconds standing recovery between each run

- Recovery between sets: Have exactly 5 minutes rest

- Set 2: Run the above again, try to be consistent with your pace and recovery times.

- Jog a 5 minute warm down
- Perform all the stretches you can remember.

 

1500m Training Session 3

Brief Session Detail
2 sets of 3 x 500m at (1500m pace), 45-60s standing recovery between each 500m,  5mins recovery between sets.

Full Session Detail
Find a grassed area in a park. (On your warm up you could run with a GPS phone to measure about 500m)

- Warm up: 5 min jog
- perform all the drills you can remember
- run 3 strides and have few minutes before training.

- Set 1: Perform this 3 times: Run 500m with 45-60 seconds standing recovery between each run

- Recovery between sets: Have exactly 5 minutes rest

- Set 2: Run the above again, try and be consistent with your pace and recovery times.

- Jog a 5 minute warm down
- Perform all the stretches you can remember.

 


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1500km TT Challenge

PBNameAge CatSquadDate
8:12GenevieveU13JM31 May 2020
6:42SebSC29 May 2020
6:39MariaGK29 May 2020

 


1km Timed Run Challenge

Set or beat your PB for a 1km run.

Share your performance with us on the Strava App or with a picture of your GPS running watch or phone. If you run further than 1km the average pace will be used to calculate your time. (see FAQ at bottom of page for Strava info.)

Enter your results here

Push yourself hard and remember to:-
- Warm up for 5 minutes, drill and run 3 strides
- Cool down for 5 minutes and complete as many stretches as you can remember


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1km TT Challenge

PBNameAge CatSquadDate
5:27 GabrielleU11AWApr-20
5:20AmandaU11AWApr-20
4:24LouisU11AW7-May-20
4:28DanGKApr-20
4:12MariaGKApr-20
4:31ConnorU13JMApr-20
5:25MacyU13JMApr-20
5:43GenevieveU13JMApr-20
4:07JackU13JMApr-20
5:24PearlU13JMApr-20
3:37SebSCApr-20
4:13EdSCApr-20
4:37JoelSCApr-20
4:37BenSCApr-20
4:51AmeliaSCApr-20
4:33LiliSC21-May-20
5:05LailahSC6-May-20
4:41Aoife SCApr-20
5:06SamuelSCApr-20
4:54LibbySCApr-20

FAQ

 

There are a number of ways to train for 1km, but first it might be a good idea to run 1km a couple of times to get used to the distance and aim for a consistent pace.

Interval training is one straight forward method, where the distance is broken into parts where you can train your body to run each part slightly faster than the whole distance. Eventually your body will adapt and be able to run the whole distance faster.

Example training plan

Day 1: Run 3 x 330m, with 60 second recovery (between each 330m). After completing all 3 runs have a full 5 minute recovery before running the set a second time.
Sunday: If your pace was consistent between sets you might try a 50 seconds recovery.
Monday: Rest day
Tuesday: Train again
Wednesday: Run your 1km TT

If you find you are fully recovered before 60 seconds or it's not hard enough, just reduce the recovery time by 5 or 10 seconds until you get towards 30 seconds, don't go under this time.

Don't run 1km to beat your 1km time on a training day and don't run every day, your body needs some time to recover.

Please contact your coach for a more specific plan.

You may like to share your run with WPH on Strava (a FREE App or website for your mobile).

Sign up at www.strava.com

* For privacy, parents/carers of younger athletes can create an an adult account and label any runs with athlete's initials and description . e.g (AM - 1500m TT)

* In Settings->Privacy, set "Where you appear" to "Followers" and (not everyone) for all 4 settings.

* Also within settings, set "Privacy Zones" to hide runs near your house (e.g. within 400m)

* Request to join the WPH private group on strava www.strava.com/clubs/214508

Previous Results

The Winning Team on Thursday 23-April @ 4pm was Shaun's squad with massive 11 x 1km runs.

Over the week 11 athletes gained new PBs, with many running 1km for the first time. Well done to Connor (Jeremy's squad) for completing 3 runs and Dan (Graeme's squad) for completing runs on 5 separate days. Out fastest runners this week were Seb followed by, Maria and Dan (with Ed still holding 3rd position). Also, well done to Gabrielle, our first runner from FUNdamentals this week.

This week the competition is open again before we have a new challenge.

The Winning Team this week was Shaun's squad with 10 runs, followed by FUNdamentals and Jeremy's squad.

We had new PBs from Jack, Ben, Libby, Pearl Lailah, Gabrielle and Louis.  Gabrielle and Lailah added a huge 5 runs each, also 3 from Ben.

Fastest times
3:37 Seb 4:07 Jack 4:12 Maria
U11 Fastest Time: 5:20 Amanda (news just in: Louis ran in 4:58)