Jen, Mark, Chris - Training Schedule: August 2016

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Day

Date

Training Summary

Session Details

Mon

1st

Steady Run with efforts

Main session location: Willington track, Cople, Cardington, Harrowden lane, bumpy lane, Jubilee park.

Total: 8 miles

http://www.gmap-pedometer.com/?r=6917569

Steady run with 5 sections of long efforts, regrouping after each effort.

Wed

EMAC

NO JEN

3rd

Joint with Neil and Sal’s group

Varied Intervals 3 – 2 – 1 miles

Main session location: Polhill loop, Putnoe lane.

Total: 8 miles

W/U 1 mile easy pace

Main session:

3 miles @ 10km pace / recover

2 miles @ 5km pace / recover

1 mile fast / recover

C/D 1 mile easy pace

Mon

NO CHRIS

 

8th

Mile reps

Main session location: Embankment

Total: 7 miles

W/U 1 mile very easy pace

Main session: 5 x 1 mile in 10 min turnarounds

C/D 1 mile easy pace

Wed

NO CHRIS

 

10th

Mixed Intervals

Main session location: Willington track

Total: 7 miles

W/U 1 mile very easy pace

4 sets of (3mins, 2 mins, 1 min, 30 secs) with 1 min recoveries.

3 min recoveries between sets.

C/D 1 mile easy pace

Mon

NO CHRIS

15th

Hills

Main session location: Pipit rise

Total: 7 1/2 miles

W/U 1 1/2 mile very easy pace

Paired loops (1 person efforts, 1 person recovers) x 3

C/D 1 1/2 mile easy pace

Wed

NO MARK

JEN

CHRIS

17th

As Mark, Chris and Jen are not available, please feel welcome to join Stuart Bullard for tonight’s session.

SPEEDWORK

BEDFORD PARK

Mon

NO MARK

NO JEN

22nd

Joint session with Neil and Sal’s group, Sally J to lead.

Main session location: to be decided

‘Even Stevens’

10, 2, 8, 4, 6, 6, 4, 8, 2, 10 mins

Bold is effort, other numbers are jog recoveries

 

Wed

NO MARK

NO JEN

24th

Intervals Joint with Neil and Sal’s group

CC to lead

Main session location: Priory marina grassed area

Total: 5 miles

W/U 1 1/2 mile very easy pace

8 x 400m reps

C/D 1 1/2 mile easy pace

 

 

Mon

29th

Bank holiday no planned session

 

Wed

31st

10 mile Bunyan trail run

Steady Run

Prompt 6.30pm start. Do not go to the club warm up

http://www.gmap-pedometer.com/?r=6917598

 

W/U = warm up       C/D = cool down