Current training schedule available from our Club Calendar.
Follow this link to order kit: Kits4all website
Please see Clare Magrath for a racing vest.
Please see race results here: North East Races
Fixtures, results and rules available from 'downloads section' on this page.
You can find the latest information about the North East Harrier League by visiting their website. Click Here
2019: LFRC Award Winners 2019
The committee meets every 4-6 weeks to discuss matters arising in the club. Please speak to a committee member with any item you would like to be discussed at a future meeting. Click here for meeting notes
Short, easy runs (~3miles) other 3 days with one or two days off. Can take 3 days off and adjust to run every other day as suits time and / or motivation.
15mins conditioning after run on 1 or 2 of recovery days or rest days, can include selection from:
● Core work - e.g. plank (1min hold), press-ups (15-20)
● Upper limb - e.g. light dumbells (2Kg) running action or punches (x60), cliniband / dumbells biceps / triceps work x 15
● Lower limb - e.g. forward lunges, backward lunges, side lunges (x20)
● Phasic abdominal work - e.g. sit ups (can add weight if wish and if able) straight and with turn to left and right (x20)
● Core / hip abductor work - either clams in alternate side lying with cliniband (x15 each side) or standing with cliniband just above knees - walk forward and back with stretch maintained on cliniband (should feel abductors - muscles at side of hips - working, rather than flexors - front of hips)
● Standing balance / core work; balance on one leg, x15 (each leg) running action with free leg and arm. Can add light weights (start 1Kg) held in hands
● Stretches / roller work
Just select an activity from each (x7), run cycles of exercises for around the 15mins
If you would normally do drills on a Tuesday, try to keep this going at least one or twice a week - drills are a valuable (and very functional) form of strength and conditioning - build power, form, balance and co-ordination.
Published: Sunday 3rd November 2019