Squad Zone
The documents on this page have been developed over time and are primarily included for the use of my squad members. Unless noted otherwise, a login is required to access them.
Resources
- Athlete Profile
If you’re new to the squad I require some basic information to ensure the training sessions are appropriate to meet your needs. Simply fill out the form and return it to me. - Pace chart
Distances from 100m to 1/2 Marathon in a single chart. No login required. - Pace chart 2
Focus on track and short cross country distances only. No login required. - Pace Calculator
A very useful pace calculator. Input two of the three values of time, distance or pace and the missing value will be supplied. Excellent for working out the correct pace for interval, rep or tempo sessions. No login required. - Heart Rate Training Zones
- Max Heart Rate Calculator
- Training Diary
Record your daily training and recovery.
Technical Resources
- Basic Strength Circuit
- Explanation of training Terms Used at my Sessions
- Preparation and Warm Up on Race day
What should I do? When should I start? - Cross Training for Runners
Should a runner cross train? - Training when Sick or Injured
Should I train or should I rest? - Muscle Groups
Something I used when studying for my level IV. A user friendly document identifying the various muscle groups. - Flexibility
A document detailing stretches for most of the main muscle groups. - Recognising “Overtraining syndrome”
Learn to recognise this performance limiting problem.
Squad Results
Results Archive
- Results
A collection of results that I have accumulated over time. No login required.
Date: Monday, 8th September, 2008