1. Running in York Triathlon Club Key run sessions take place in the form of some intervals, incorporating Speed work, Hill repeats and Steady paced runs over a longer distance. Put them together and you will be a more economical runner. What I mean is more speed, less effort…smiles all round. We are a club that caters for all so I know our ability differs, therefore you will be looked after whatever your speed. What matters is your goal. It is our job to help get you there. That’s a little bit of what your body will be doing but equally having the confidence going into your run from the bike will ensure you finish strong too. So whether it is your first Triathlon or you have completed Iron distance the principles do not change. Now on to the sessions…… Lisa Fenwick Run Lead-York Triathlon Club Coach

2. RUN TRAINING SUNDAY – This is a steady paced run. You’ll be prepared for the distance and with the last discipline to complete will prepare you for endurance. These may typically last longer than Hill Repeats and Interval sessions, this is because the body needs to practice going for longer at a slightly lower effort level than for instance 200m sprints. Endurance, stamina, economical running, mental resilience, sociable, group session Where: York Knavesmire at 9am Kit: Remember to bring appropriate clothing for all weather and a drink

3. RUN TRAINING MONDAY- (Ian Anderson) Hill session around York University. Here the session will concentrate on building stamina. The key to increasing stamina is variety of sessions. It will help build leg muscles and leg strength. The downhill works by engaging your abs, another key component in Triathlon. Specific, resistance session, muscular strength, traffic free, group session, well lit Where: Sports Centre at the University Track for warm up at 7pm until 8pm Kit: Remember to bring appropriate clothing for all weather and a drink

4. RUN TRAINING THURSDAY –(Pete Schofield) Speed session on the track. These are timed efforts on fixed distances using a 400m track. They take the format of intervals, repetitions or tempo intervals. Speed comes from form and pace, so getting this right you’ll be speeding around the triathlon run course in no time. Race Pace, measured, motivating, group session, progress Where: York University Running Track at 6.45pm warm up, then 7pm until 8pm Kit: Remember to bring appropriate clothing for all weather and a drink

5. NEW to York Triathlon Club - Cross Country Why Cross Country? Generally within the sport of athletics. This type of running will not only give you a focus over the winter months, but will build your stamina, strength and core stability. It offers resistance that roads and pavements don’t do. So, want to race with a team, once a month, be part of something new for the club, have fun and get mucky? Then get yourself signed up. Please email Lisa on lxf@ampleforth.org.uk for questions or to register your interest.lxf@ampleforth.org.uk

6. RUN TRAINING EVENTS NEW Cross Country Race 1: Sunday 24 th November 2013 at Temple Newsam (hosted by Kippax Harriers, assisted by STAC) Race 2: Sunday 15 th December 2013 at Golden Acre Park (hosted by Abbey Runners, assisted by Ilkley Harriers) Race 3: Sunday 12 th January 2014 at Middleton Park (hosted by Rothwell Harriers, assisted by Ackworth RR) Race 4: Sunday 16 th February 2014 at Danefield Country Park (hosted by Valley Striders, assisted by Airecentre Pacers) Race 5: Sunday 2 nd March 2014 at Northcliffe Park (hosted by Saltaire Striders, assisted by Eccleshill RR) Please email Lisa to register your interest. -lxf@ampleforth.org.uk

7. RUN TRAINING EVENTS Road Early Winter 2013 Sunday 3 rd November Guy Fawkes 10 mile http://www.ukforms.net/onlineforms/php/Applicant.php?EventID=2195 Sunday 17 th November Leeds Abbey Dash 10 km http://www.ageuk.org.uk/get-involved/events-and- challenges/leeds-abbey-dash/ Late Winter 2014 Sunday 2 nd February Dewsbury 10 km http://www.dewsburyroadrunners.co.uk/cgi/10k.ph p Sunday 23 rd February Snake Lane 10 http://www.pockrunners.com/snake_lane.html

8. RUN TRAINING YORK TRIATHLON HONOURS BOARD