Training
We meet every Thursday at 6.15pm for a pre run warm up at 6.20 followed by a 6.30pm start. We also hold a track session every other Monday. See below for track rules.
- Important Information for ALL Sessions
Purpose of Session
Improve endurance and endurance speed
Groups
Subject to change on evening
- Group 1 – sub 21m 5k
- Group 2 – sub 23m 5k
- Group 3 – sub 25m 5k
- Group 4 – 25m+ 5k
Ability
Run 45 minutes non-stop.
New and Junior Runners
ANY NEW RUNNER TO BE ASSIGNED A RUNNING “BUDDY”. ANY RUNNER AGED UNDER 17 CANNOT ATTEND ANY SESSION ON ROADS OPEN TO TRAFFIC. ON ROADS CLOSED TO TRAFFIC, ALL RUNNERS UNDER 17 MUST BE ACCOMPANIED BY THEIR PARENT, GUARDIAN OR PERSON NOMINATED BY THEIR PARENT OR GUARDIAN.Pre-Session Advice to All Runners
Wear suitable clothing dependant on weather
Wear reflective clothing and use running lights during darker evenings
Ensure trainers are adequate for planned session with secure lacing
Ensure fully hydrated and fuelled before arriving
Wearing of earphones is strictly prohibitedInjuries
It is the runners responsibility to notify the Leaders of ANY injuries or illnesses before the session starts.
Identified Risks
Moving hazards: traffic, cyclists, pedestrians, dogs, other animals if off road. Stationary hazards: lampposts, sign posts, streetside cabinets (electrical & BT), parked cars, wing-mirrors
Trip Hazards: speed-ramps, kerbs, drains, potholes, gravel, etc
Uneven ground if off road
Lake edge-side
Trees, branches, bushes, hedgesThis list is not exhaustive.
Safety Issues
Group running is safer
Run in single file if necessary around Parc to allow Walkers to pass
If go outside Parc, cross busy roads as a group at safe crossings where available
Keep to pavements where possible if outside Parc
Re-group regularly on longer and off road runs
Be alert at all times for your own and others safetyThis list is not exhaustive.
Pre-run Warm Up Activities
To start 10 minutes before session
Examples:
Jogging on spot
Skipping
Arm & Leg swinging
Dynamic stretching
NO STATIC STRETCHINGSession Start Warm Up
Jog off very slowly
Leader to decide when and for what distance to increase pace
Contingency Plan
Leader to reduce distance and time of session
Leader to amend route to suit circumstances
Return to start using shortest possible route
Wait for following Group
Take short cut to meet leading Group(s)
Wait for back marking Leader if presentCool-Down Activity
Aim to reduce the speed of session gradually for approx 5 to 10 mins
So when you leave the bypass you should reduce speed of running gradually until stopping at the Leisure Centre or in the Summer aim for at least half a lap of the lake and finish at the Centre
The final 50 metres should be practically walking
Shake arms off
Shake legs off
Shoulder shrugs
RELAXPost-Activity Stretching
Dynamic stretching
Static stretching (AFTER SESSION ONLY) – 10 seconds maximum per stretch
Mantra
WE ARE A TEAM – THERE IS NO “I” IN TEAM – WE TRAIN AS A GROUP – NO ONE GETS LEFT BEHIND!!
Leaders in Running Coaches
The LIRs are there for YOU – seek advice, ask questions, provide feedback.
Leaders in Running Coaches are volunteers but their role is
Organise and promote
Provide a safe environment
Encourage and manifest involvement
Signpost runners to progress
Ensure good sportsmanship
Be individual centred to each individual
Place needs of others before themselves
Welcome all individuals & encourage - Lake Warm-Up Routes
Warm-Up Routes
Venue/Route
Start at Parc Bryn Bach Visitor’s Centre.
Warm up (Aerobic – able to hold conversation) around Lake and or Golf Course – to be decided at start of each session by Leaders.
Session Activity
TBA
- Summer 1: Lake Efforts
Lake Efforts
Venue/Route
Start at Parc Bryn Bach Visitor’s Centre.
Warm up (Aerobic – able to hold conversation) around Lake and or Golf Course – to be decided at start of each session by Leaders.
Efforts start at far right hand corner of Lake (looking from Visitors Centre).
Run hard (Lactate – unable to hold conversation) anti-clockwise towards bridge and continue round to ramp in front of Visitors Centre (approx 1 mile).
Slow jog recovery back to start.
Session Activity
3 x 1 mile Endurance efforts
- Summer 2: Gravel Efforts
Gravel Efforts
Venue/Route
Start at Parc Bryn Bach Visitors Centre
Warm up (Aerobic – able to hold conversation) around Lake and or Golf Course – to be decided at start of each session by Leaders
Efforts start behind Visitors Centre at start of gravel path through trees
Run hard (Lactate – unable to hold conversation) to finish at Bridge
Return effort from Bridge back to start of Gravel path by Visitors Centre
Session Activity
6 x Endurance efforts x 750m
- Summer 3: Tafarnaubach Ind. Est. (TIE) Efforts
Tafarnaubach Ind. Est. (TIE) Efforts
Venue/Route
Start at Parc Bryn Bach Visitors Centre.
Warm up (Aerobic – able to hold conversation) around Lake and or Golf Course – to be decided at start of each session by Leaders – and head up to TIE – enter TIE via steps on Merthyr Road.
First Effort x 800m (Lactate) – Long straight effort from West of TIE and finish at Roundabout.
Followed by 4 x 1k Efforts (Lactate) starting at Middle roundabout, head East, take first right down hill to Skinners, turn right again and head uphill to roundabout to Finish.
Efforts to be run hard (Lactate – unable to hold conversation)
Recover then slow jog back up hill for 3 x repeat Efforts
Return to Parc across bridge and warm down (Aerobic) around Lake
Session Activity
5 x Endurance efforts x 800m
- Summer 4: Golf Course Hill Reps
Golf Course Hill Reps
Venue/Route
Parc Bryn Bach Golf CourseSession Activity
10 x 1 min Hill Reps
- Summer 5: Gate Efforts
Gate Efforts
Venue/Route
Parc Bryn Bach Golf Course
Gate to gate efforts around golf course.
Session Activity
6 efforts of varying distances
- Summer 6: Trefil Tempo
Venue / Route:
Start at Parc Bryn Bach Visitors CentreAerobic Warm Up
1. Head West up past Golf Driving Range, head towards Rhymney Bridge, cross HOV bridge and turn right along Merthyr Road to Ind Estate steps on your left.
2. Direct to steps from Parc gates by leaving Parc, cross HOV bridge, turn left down Merthyr Road to Ind Estate steps on your right.
3. Direct to Skinners from Parc gates by leaving Parc, cross HOV bridge, turn right down path and continue alongside Skinners.
(Route for various Groups to be decided at each session).
1 and 2. Walk up steps then follow road to right and head East straight across Industrial Estate, over mini roundabout to end of road, turn right down Skinners Hill and then take path to your left alongside Skinners.
1,2 and 3. Follow road and head across Nine Arches bridge. Turn left at Cemetery up rough path to mountain. Follow mountain road to Trefil village. Turn left down hill to Trefil Village, left again on road back towards the Heads of the Valleys roundabout. Just before the roundabout, take final right hand turn back towards Skinners and follow path to Ind Est roundabout. Take left across bridge to return to Parc. One lap warm down, anti clockwise around lake to finish back at Visitors centre.
Session Activity
Aerobic run to Trefil village followed by high tempo / Lactate run back to Parc Gates.
- Summer 7 : Out and Back Pyramid Efforts
Venue/Route
Start at Parc Bryn Bach Visitors Centre.
Warm Up
Aerobic (able to hold conversation) around Lake and or Golf Course – to be decided at start of each session by Leaders – and head up to the far right corner of the lake.
Session Activity
Five Lactate (unable to hold conversation) pyramid efforts.
Effort 1: 1 minute out 1 minute back
Effort 2: 2 minutes out 2 minutes back
Effort 3: 3 minutes out 3 minutes back
Effort 4: 4 minutes out 4 minutes back
Effort 5: 5 minutes out 5 minutes backAlternate directions between:
Head towards bottom end of lake and around gravel path
Head towards golf course, take first right and around towards back of visitors centre and gravel path.Warm Down
Slow Aerobic recovery jog down to far end of lake and around to Visitors centre
- Winter 1: Peacehaven / Shinks Hill
Peacehaven Efforts / Shinks Hill
Venue/Route
Slow jog from Leisure Centre to By-pass
Turn left along by-pass (Aerobic – able to hold a conversation)
4 possible cut-off points to be lead by Group Leaders:
1. Down steps to Edwards Terrace/Georgetown Hill, up Georgetown Hill and turn right across York Terrace to Georgetown School. Up Whitworth Terrace and down Rhy Terrace to Peacehaven and on to bottom of Troed Hill to start.
2. up path from Town roundabout through Harfod Gardens. On to Number 9 and turn right. Straight across to York Terrace and on to Georgetown School. Up Whitworth Terrace and down Rhy Terrace to Peacehaven and on to bottom of Troed Hill to start.
3. up Sirhowy Hill, turn right down Harford street, through lane into Harford gardens, turn left to number 9 then turn right. Straight across to York Terrace and on to Georgetown School. Up Whitworth Terrace and down Rhy Terrace to Peacehaven and on to bottom of Troed Hill to start.
4. up Sirhowy Hill, turn off and across No. 9 to end and across to York Terrace and on to Georgetown School. Up Whitworth Terrace and down Rhy Terrace to Peacehaven and on to bottom of Troed Hill to start.
Effort Route
Start at bottom of Troed Hill, run hard (Lactate – unable to hold conversation) down past bus stop, turn right, continue to run hard (Lactate) to bottom of hill, sprint up hill (Alactic – manage single words only) and stop at top of hill. Initial static recovery then continue to recover with slow jog down back lane to start.
Return Route
(Aerobic) run down past bus stop, turn left onto Pochin Crescent, turn left and follow road around to bypass. Turn right up bypass to pedestrian bridge. Take bridge back to Leisure Centre or continue up bypass to traffic lights. Cross road at pedestrian crossing, turn left back to Leisure Centre.
Session Activity
7 x 500m Endurance efforts
- Winter 2: Tafarnaubach Ind. Est. (TIE) Return Efforts
Tafarnaubach Ind. Est. (TIE) Return Efforts
Venue/Route
Slow jog from Leisure Centre to By-pass
Cross road in groups, turn left and run along by-pass (Aerobic – able to hold a conversation)
Run full length of by pass to end
Regroup to turn left to cross road
Down path and turn right to Charles street
Run to end of Charles Street and continue through Ashvale past Fish Shop
Run to end of road and turn left up Merthyr Road, past Parc Bryn Bach and over flyover to roundabout.GROUP 1: turn left and continue along Merthyr Road to steps on right taking you onto TIE.
Walk up steps and along path. Jog to first corner.
Additional Effort for Group 1: Run hard (Lactate – unable to hold converstion) Full length of road to roundabout .
Either join other Groups for next efforts or jog left up hill and back down to start of Effort 1.
OTHER GROUPS: straight over roundabout and run up hill to next roundabout to start Effort 1.
Effort 1: Heading right from roundabout run hard (Lactate – unable to hold converstion) to end of road, turn right down hill to bottom, turn right again up hill and finish at end of road.
Regroup and jog recovery left across flyover to pedestrian crossing. Cross road to start Effort 2.
Effort 2: Run hard (Lactate) down Mertyr Road to roundabout.
Regroup and recover.
Effort 3: Turn right and run hard (Lactate) back through Ashvale and down Charles Street to traffic lights at bottom of hill.
Regroup and jog recovery right at traffic lights to path on left and cross bypass to start Effort 4.
Effort 4: Turn right and head back down bypass – Run Hard (Lactate) past first roundabout and continue to end of road.
Regroup before turning right across road, then left across another road to begin warm down back to Leisure Centre.
Session Activity
4 or 5 x Endurance efforts
- Winter 3: Troed Hill Reps
Troed Hill Reps
Venue/Route
Slow jog from Leisure Centre to By-pass
Turn left along by-pass (Aerobic – able to hold a conversation)
4 possible cut-off points to be lead by Group Leaders:1. Down steps to Edwards Terrace/Georgetown Hill, up Georgetown Hill and turn right across York Terrace to Georgetown School. Up Whitworth Terrace and down Rhy Terrace to Peacehaven and on to bottom of Troed Hill to start.
2. Up path from Town roundabout through Harfod Gardens. On to Number 9 and turn right. Straight across to York Terrace and on to Georgetown School. Up Whitworth Terrace and down Rhy Terrace to Peacehaven and on to bottom of Troed Hill to start.
3. Up Sirhowy Hill, turn right down Harford street, through lane into Harford gardens, turn left to number 9 then turn right. Straight across to York Terrace and on to Georgetown School. Up Whitworth Terrace and down Rhy Terrace to Peacehaven and on to bottom of Troed Hill to start.
4. Up Sirhowy Hill, turn off and across No. 9 to end and across to York Terrace and on to Georgetown School. Up Whitworth Terrace and down Rhy Terrace to Peacehaven and on to bottom of Troed Hill to start.
Effort Route: start at bottom of Troed Hill, run hard (Lactate – unable to hold conversation) up hill for 1 minute, slow jog down back down hill to start.
Return Route: (Aerobic) run down past bus stop, turn left onto Pochin Crescent, turn left and follow road around to bypass. Turn right up bypass to pedestrian bridge. Take bridge back to Leisure Centre or continue up bypass to traffic lights. Cross road at pedestrian crossing, turn left back to Leisure Centre.
Session Activity
10 x 1 Minute Hill Reps
- Winter 4: Peacehaven Flat Efforts
Peacehaven Flat Efforts
Venue/Route
Slow jog from Leisure Centre to By-pass
Turn left along by-pass (Aerobic – able to hold a conversation)
4 possible cut-off points to be lead by Group Leaders:1. Down steps to Edwards Terrace/Georgetown Hill, up Georgetown Hill and turn right across York Terrace to Georgetown School. Up Whitworth Terrace and down Rhy Terrace to Peacehaven and on to bottom of Troed Hill to start.
2. Up path from Town roundabout through Harfod Gardens. On to Number 9 and turn right. Straight across to York Terrace and on to Georgetown School. Up Whitworth Terrace and down Rhy Terrace to Peacehaven and on to bottom of Troed Hill to start.
3. Up Sirhowy Hill, turn right down Harford street, through lane into Harford gardens, turn left to number 9 then turn right. Straight across to York Terrace and on to Georgetown School. Up Whitworth Terrace and down Rhy Terrace to Peacehaven and on to bottom of Troed Hill to start.
4. Up Sirhowy Hill, turn off and across No. 9 to end and across to York Terrace and on to Georgetown School. Up Whitworth Terrace and down Rhy Terrace to Peacehaven and on to bus stop to start.
Effort Route: Follow road away from Bus Stop, take first right, do one loop around block and return to finish at Bus Stop.
Return Route: (Aerobic) run down past bus stop, turn left onto Pochin Crescent, turn left and follow road around to bypass. Turn right up bypass to pedestrian bridge. Take bridge back to Leisure Centre or continue up bypass to traffic lights. Cross road at pedestrian crossing, turn left back to Leisure Centre.
Session Activity
6 x 650m Endurance Efforts
Track Sessions
- IMPORTANT Track Session Rules
BGAC (Blaenau Gwent JUNIOR Athletics Club) use the Track before our session. The following rules must be followed before each and every session:
1. Do not go and stand trackside and wait for our session to start. We MUST all wait outside the fence and gates.
2. Do not congregate and wait by the gate. The juniors need to exit through this gate and it could be intimidating if there are a large crown of adults waiting so please stay away from the gate. Stand on the other side of the hill.
3. BGAC session officially ends at 8pm so do not enter the track before this time or without permission from our Coaches who will similarly seek permission from BGAC Coaches. We MUST have permission to enter regardless of the time.
4. BGAC occasionally finish before 8pm but again do NOT enter the track without our Coaches permission.
5. Do NOT interact with any Junior athletes unless they are with their Parent or Guardian who you already know. If you do not know the Parent or Guardian, do no interact for any reason.
6. If anything needs to be discussed between BGAC and PBBRC this should only be done by Coaches or Management of both Clubs.