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A sharp effective training with the Bergse Runners (BRC)

October 14, 2012

My aim is still to run shorter distances (10K, 15 K) faster so I am focusing on “short, sharp” runs. I am also ensuring that there are sufficient rest periods in between each run AND additional fitness to support my running programme.


The training with the Bergse Runners Club this week was perfect in achieving this goal. A very simple training and one that does not require much space.


We started with a steady paced run for about 1,5 k. Then some running exercises. Stretched, skipping, sprinting, a sort of “hobble” jump thing (like a rabbit) all over a distance of c. 100 m. Once we were nicely warned up and  stretched we ran “at a steady pace” (in reality rather fast)  back to the village of Nederhorst den Berg.


nederhorst den berg

nederhorst den berg (Photo credit: Wikipedia)


We split into two groups. One WALKING in one direction and the other group running in the other direction at “a speed just faster than your 10k” (haha – was an ambitious speed!). As we rounded the corner to the parallel straight to that which we had just ran, our partners were “released” and we slowed to a walk. This we did 8 times in one direction and 5 times in the other direction.


A simple and effective training!






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