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16 hours ago

Cybi Striders

Coaches corner, Tuesday

With four days to your V5k race, a little more pace for today’s session:

Warm up/stretch/drills as per yesterday (don’t overdo the stretches)
At 70% – 12 min effort – 3 min recovery
At 85% – 4 x 2 min – 2 min recovery
At 85% – 4 x 90 seconds – 90s recovery

A gentle incline for your 2m/90s if possible but either way try to work your drills into your run

Finally, 5min minimum cool down followed by some gentle stretching….

Stay safe, Ian. See MoreSee Less

Coaches corner, Tuesday

With four days to your V5k race, a little more pace for today’s session:

Warm up/stretch/drills as per yesterday (don’t overdo the stretches)
At 70% - 12 min effort - 3 min recovery
At 85% - 4 x 2 min - 2 min recovery
At 85% - 4 x 90 seconds - 90s recovery

A gentle incline for your 2m/90s if possible but either way try to work your drills into your run

Finally, 5min minimum cool down followed by some gentle stretching....

Stay safe, Ian.

Comment on Facebook

Just been out and gone a 5k and got a pr running after the little one on his scooter 🥵 hope you’re keeping well Ian 👋🏻

2 days ago

Cybi Striders

Coaches corner, Monday.

With the Virtual 5k race in mind… Monday’s session;
Start with 2 or 3 dynamic stretches, work these into a 4 minute jog/warm-up; I might recommend the 3 bounces, quads and one other – then at least 3 drills. I would suggest high knees, bum flicks and one other.

Easy session!! 2k at 70% – 2k at 80% – 2k at 70%

Note, 80% of your 5k pace, not your flat out pace – it’s not a 73 metre race!!

A good example of this if your 5k time is 25 minutes, 6k = 30 minutes.
10 m per 2k converts to 13 minutes/ 12 m/ 13m – 38 minutes in total (I think!!)

Don’t get too hung up on the exact times, think about it as a rough guide. The hard bit of the session is – work the drills into your run, think about the up and down of your heels (bum flicks) and high knees. More important, drive your arms (relaxed shoulders) and keep your head up….

Lastly, 2 things. 1. Stay safe and avoid others. 2. Don’t come near my house!!

Enjoy! Ian.. See MoreSee Less

Coaches corner, Monday.

With the Virtual 5k race in mind... Monday’s session;
Start with 2 or 3 dynamic stretches, work these into a 4 minute jog/warm-up; I might recommend the 3 bounces, quads and one other - then at least 3 drills. I would suggest high knees, bum flicks and one other.

Easy session!! 2k at 70% - 2k at 80% - 2k at 70%

Note, 80% of your 5k pace, not your flat out pace - it’s not a 73 metre race!!

A good example of this if your 5k time is 25 minutes, 6k = 30 minutes.
10 m per 2k converts to 13 minutes/ 12 m/ 13m - 38 minutes in total (I think!!)

Don’t get too hung up on the exact times, think about it as a rough guide. The hard bit of the session is - work the drills into your run, think about the up and down of your heels (bum flicks) and high knees. More important, drive your arms (relaxed shoulders) and keep your head up....

Lastly, 2 things. 1. Stay safe and avoid others. 2. Don’t come near my house!!

Enjoy! Ian..

2 days ago

Cybi Striders

Well done to everyone who completed last weeks challenge.
This week there will be some coaching tips to get everyone ready for next Saturdays Virtual 5k Easter dash, (look out for them every morning).

As everyone knows we are looking at changing our strip later this year and we have had a suggestion from one of our runners.
We are just enquiring at this stage how many of the club are interested. If you would like one please leave your name in the comments. Our bagman Alan Wilson will obviously get one free. See MoreSee Less

Comment on Facebook

My virtual bag will feel a lot different next week 🤣🤣

Wow thanks Cybi's now that will come in handy for all the ladies phones etc. I'll look forward to them collecting thiers at the end of their run. 🤣🤣🤣🤣

I’m interested please 🏃🏽‍♀️💖

By the way, sorry to those who expect a hug at the end of your run, you'll have to accept a virtual one for the time being but, I'll be taking orders when this is over 🤣🤣🤣

Yes please 👍

Yes pleeease!😁

Ok girls but, hugs are only virtual 🤣🤣

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