5 MAR 2009: ALGARVE SPRING TRAINING - WEEKS 1 & 2

The Runner's World Spring Training Holiday enters it's 26th year and continues to get bigger and better. In 2008 we had 170 participants of all standards, training in 5 ability groups raning from sub-5 min milers to 12-min milers.

There is a choice of two 7-night options plus an extended option for 10-nights. The 10 night options allow you 3 extra days training and at least one more long run for the sacrifice of just one more day off work or you can, of course, stay for 2-weeks.

WEEK 1: 5-12 MARCH (5-15 FOR 10-NT OPTION)

WEEK 2: 12-19 MARCH (12-22 FOR 10-NT OPTION)

As always, the training will be structured into 5 or more ability groups so you will always be training with people of your ability, whether you are a good club runner or relative beginner trying to get up to 5 miles for the first time.

It's a really social mix and with a welcome coctail evening, final BBQ evening and the evening seminars, quiz night and the handicap race to look forward to as well as the training - you can't fail to make plenty of friends.

The Coaching
We have a group of very experienced coaches who have been working with us for many years, these include Mike Gratton and Bruce Tulloh. 

This year we will be joined on the coaching staff by Paul Evans. Pauls has an imprecable running CV; he is a level-4 coach and works full time for England Athlete's East, but more important than his qualifications is the fact he has been an Olympic finalist at 10,000m twice, has won the Chicago Marathon in 2.08.52, finished runner up in the New York Marathon and finished 3rd in London.

We will also have two very experienced sports masseurs on hand to help keep your legs going and, more importantly, offer advice about stretching and self care. Mena Lawrence will again be offering individual physiological tests of basic parameters, which proved extremely helpful to a lot of runners along with the follow-up advice.

As well as the warm-up and stretching advice in the main sessions there will also be sessions on yoga aimed at the inflexible runner and daily sessions on core stability either as individual instruction in the gym or as group introductory sessions plus 2 pilates sessions each week.

With 100 or so people on each week there is always someone of your standard to run with, from 5 min miling to 12 min plus. We split into ability groups, each of which will be looked after by a coach suitable for the ability level of the group. On long runs we will have pace groups covering everything from 7 min miling down to run/walk to make sure you all get around OK.

TWIN TO SHARE
If you are travelling on your own we can share you up with another runner in studio apartments in either the Falesia or Stella Maris Apartments.

INCLUDED CAR HIRE
We include a Type B car (4-door Corsa or similar) per 2 people sharing an apartment. Bookings with more than 2 people will be booked a larger car. Single travellers requiring sole use of a car will need to pay the single occupant supplement. Drivers must be 23 years of age or older.

If you do not require car hire we will arrange transfers by minibus to and from Faro Airport and will have the minibuses available throughout the holiday which we will use for an excursion to the medieval fortress town of Silves and a hike through one of the National Parks.

THE FALESIA AREA
Falesia has gone through a fair mount of building in the last few years, most of which is now complete and finished to a good standard and in good taste. There is a magnificent beach that stretches for some 10km from the Pine Cliffs Resort to Vilamoura Harbour and is backed by a fine cliff top path with fragrent herbs and bushes that hit you full on when you go for your morning run. There are acres of organge groves with trails that will take you across to a new nature trail by the Vilamoura golf courses.

During March the area is pretty quiet and getting a seat at one of the restaurants at the 'Falesia Square' is not a problem - there's also a supermarket with daily fresh bread. Just up the road, opposite the Sheraton Pine Cliffs Resort there are further shops and restaurants, or you may want to drive into Albufeira or Vilamoura - both about 10km away - for more night life.

CAMP FEE
In addition to the cost of travel there is a training camp fee (£95 for 7 / £115 for 10-nt package / £135 for 14-nt package.  This covers the cost of supplying the coaches, masseurs, advisors for the camp. There is a lower fee of £39 for non-participants travelling with runner which covers the cost of the camp t-shirt and admin. of some of the social activities).

FLIGHTS 

There have been many changes in the way people purchase flights and there are lots of regional options when it comes to flying into the Algarves commercial airport at FARO.

We have changed our price structures so that we no longer include the flights in the package so that you can take advantage of the cheap flights offered by EasyJet, Monarch and Jet2.   

2:09 Events Travel Essentials - Large Duffel Bag, Document Belt, 2:09 Training Technical T-Shirt, 2:09 CoolMax Running Socks

Typical Weekly Programme

Thu: Arrivals. 5pm Steady run of approx 5miles on the cliffs. Wecome cocktail and introductions.

Fri: Morning Run of up to 5miles. Individual time with the coaches during the day. 3pm Yoga or core stability work. 4pm Mile time trial, warm up, running drills, short sprints, warm down. Evening included BBQ night.

Sat: Morning Run of up to 5miles. Individual time with the coaches during the day. 3pm Pilates or core stability work. 4pm split into ability groups for quality session on track or cross country course. Seminar.

Sun: Long runs from 8 miles to 22 miles in different pace groups. Evening seminar.

Mon: Morning Run of up to 5miles. Individual time with the coaches during the day. 3pm Yoga or core stability work. 4pm split into groups for quality training on the track or cross country course. Seminar.

Tue: Morning Run of up to 5miles. Individual time with the coaches during the day. 3pm Pilates or core stability work. 4pm Steady runs up to 8 miles. Quiz night.

Wed:  Handicap Race - 5 miles on cross country course. Relaxing walk in at Rocha de Pina nature reserve. Prize giving and final BBQ and social event after.

Thu: Morning run up to 8 miles. Departures.

2:09 Events Travel Essentials - Large Duffel Bag, Document Belt, 2:09 Training Technical T-Shirt, 2:09 CoolMax Running Socks

Accommodation
This year we can offer 2 levels of accommodation. The Falesia Apartments, the owners and managers of the track and gym, are located along the home straight of the track, they are basic but clean and functional. The Stella Maris apartment hotel overlooks the end of the track, and was opened on 1st July, 2006, introducing a good quality 4-star option with breakfast included.

FALESIA APRARTMENTS
The Falesia Apartments are the original apartments built to service track teams coming to the Algarve for warm weather training. They show signs of their age but they are perfectly comfortable, clean and on a traffic free enclosed site with a small swimming pool which tends to be the centre point of the camp during the day. Each room is a studio with 2 single beds, a tiny kitchenette with 2 electric cooking rings, refrigerator, crockery and cutlery, and a saperate bathroom with bath and shower over. Room only board basis.

While the rooms are not up to much they offer a price advantage, particularly if you want a room to yourself on single basis and we think that it is much more relaxed and social - it feels more acceptable to have your washing drying out on lines than in a hotel type establishment.  

STELLA MARIS HOTEL
This new apartment hotel complex offers 4-star apartments with fully equiped kitchens, marble bathrooms and very comfortable furnishings. Studio rooms have 2-single beds, kitchenette and lounge area plus a seperate bathroom. One bedroom apartments have a separate bedroom with 2 single beds and a couch bed in the sitting room, plus kitchen and bathroom, two bedroom apartments have two rooms with single beds, lounge, kitchen area and bathroom. The kitchen is reasonably well equipped but does not have a washing machine.

The resort has a leisure pool overlooking the track. Continental breakfast is included for clients staying at the Stella Maris.

2:09 Events Travel Essentials - Large Duffel Bag, Document Belt, 2:09 Training Technical T-Shirt, 2:09 CoolMax Running Socks

PRICES

Prices include: accommodation and board basis as described, car hire or airport transfers, use of track facilities at Falesia, BBQ, all training camp activities subject to payment of the camp fee.

Car hire includes: unlimited mileage and collision damage waiver. Excess amounts apply to the car insurance. You can ellect to have the insurance excess removed when you collect the car - this is paid locally to the hirer on collecting the car at Faro Airport.

Not included: flights, single occupancy charge for car hire, meals not shown as included.