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 18 MUST BE ACCOMPANIED BY THEIR PARENT OR NOMINATED PERSON (LIR OFFICIALS ARE NOT COVERED BY INSURANCE FOR U18s).

    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 prohibited

    Injuries

    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, hedges

    This 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 safety

    This 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 STRETCHING

    Session 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 present

    Cool-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
    RELAX

    Post-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

  • 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 (Lactate) – Long straight effort from West of TIE and finish at Roundabout

    Followed by 4 x 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

  • Summer 4: Golf Course Hill Reps

    Golf Course Hill Reps

    Venue/Route


    Parc Bryn Bach Golf Course

    Session 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 Centre

    Aerobic 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 back

    Alternate 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 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


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.