Jen, Mark, Chris Training Schedule November 2016

Jen, Mark, Chris - Training Schedule: November 2016

Home

Day

Date

Training Summary

Session Details

Mon
NO JEN

31st
Oct

Pyramid session
Main session location: Embankment

Neil and Sal’s group to join us

W/U 1 mile easy pace
Main session: 1-2-3-4-5-6-5-4-3-2-1 minutes with half time recoveries
C/D 1 mile easy pace

Wed
NO JEN

2nd

Steady with long efforts

Location/route http://www.gmap-pedometer.com/?r=6766917
Total: 8 miles

1 ½ mile easy pace to Church lane/Putnoe lane junction
5 miles with steady/long effort combo (regrouping after each effort)
1 ½ mile easy pace

Sun

6th

Rockingham 10 mile club championship race

Mon
NO JEN

7th

Tempo run
Main session Location/route:
http://www.gmap-pedometer.com/?r=6962170 Goldington/Kimbolton/Park/Roff/Tavistock/Goldington
Total: 7 miles

W/U 1 mile easy pace to top of Barkers Lane
Main session: 5 miles @tempo pace

C/D 1 mile easy pace

Wed
NO JEN

9th

Hills
Main session Location/route http://www.gmap-pedometer.com/?r=6962175
Total: 7 miles

W/U 2 mile easy pace to bottom of cemetery hill

Main session: Gainsborough loop x 3
C/D 2 mile easy pace

Mon
NO JEN

14th

Mixed intervals
Main session location: Tesco alleyways

Total: 8 miles

W/U 1 mile easy pace
Main session: 50 mins 10km pace one direction, marathon pace opposite direction
C/D 1 mile easy pace

Wed
NO JEN
COACHES MEETING

16th

Increased length efforts

Main session location: Caves Lane loop
Total: 7 miles

W/U 1 mile easy pace
Main session: 1 loop steady orientation then 4 loops increasing length of effort. Recovery after each loop
C/D 1 mile easy pace

Sun

20th

3 counties XC race 2 See Angie Kay/ Gary Finch or your coach for details of how to get your number. Also look out for details on the Harriers’ messageboard.

Mon

21st

Short Intervals
Main session location/route: Barkers Ln, Goldington Rd., Riverfield Dr. loop
Total: 7 miles

W/U 1 mile easy to top of barkers Lane
Main session: 12 x 3 mins effort with 1 min recoveries. 2 sets of 6 with
C/D 1 mile easy pace

Wed

23rd

Increased pace run
Main session location: Goldington green/Norse Rd./Wentworth/Kimbolton Rd./Goldington Rd./Polhill ave to junction with Barnstaple Rd.
Total: 8 miles

W/U 1 mile easy pace

Main session: 6 miles increasing mile pace by 5 seconds per mile

C/D 1 mile easy pace

Sun

27th

3 counties XC race 3 CLUB CHAMPS RACE See Angie Kay/ Gary Finch or your coach for details of how to get your number. Also look out for details on the Harriers’ messageboard.

Mon

28th

Long Intervals
Main session location: Embankment

W/U 1 mile easy pace
Main session: 7 x 1km reps in 6 min T/A
C/D 1 mile easy pace

Wed

30th

Steady 8/5
Main session Location/route:
http://www.gmap-pedometer.com/?r=6962197

Steady run. (Cut off at end of Putnoe Lane, got down Polhill for 5 miles)

W/U = warm up C/D = cool down

Day	Date	Training Summary	Session Details
Mon NO JEN	31st Oct	Pyramid session Main session location: Embankment Neil and Sal’s group to join us	W/U 1 mile easy pace Main session: 1-2-3-4-5-6-5-4-3-2-1 minutes with half time recoveries C/D 1 mile easy pace
Wed NO JEN	2nd	Steady with long efforts Location/route http://www.gmap-pedometer.com/?r=6766917 Total: 8 miles	1 ½ mile easy pace to Church lane/Putnoe lane junction 5 miles with steady/long effort combo (regrouping after each effort) 1 ½ mile easy pace
Sun	6th	Rockingham 10 mile club championship race
Mon NO JEN	7th	Tempo run Main session Location/route: http://www.gmap-pedometer.com/?r=6962170 Goldington/Kimbolton/Park/Roff/Tavistock/Goldington Total: 7 miles	W/U 1 mile easy pace to top of Barkers Lane Main session: 5 miles @tempo pace C/D 1 mile easy pace
Wed NO JEN	9th	Hills Main session Location/route http://www.gmap-pedometer.com/?r=6962175 Total: 7 miles	W/U 2 mile easy pace to bottom of cemetery hill Main session: Gainsborough loop x 3 C/D 2 mile easy pace
Mon NO JEN	14th	Mixed intervals Main session location: Tesco alleyways Total: 8 miles	W/U 1 mile easy pace Main session: 50 mins 10km pace one direction, marathon pace opposite direction C/D 1 mile easy pace
Wed NO JEN COACHES MEETING	16th	Increased length efforts Main session location: Caves Lane loop Total: 7 miles	W/U 1 mile easy pace Main session: 1 loop steady orientation then 4 loops increasing length of effort. Recovery after each loop C/D 1 mile easy pace
Sun	20th	3 counties XC race 2 See Angie Kay/ Gary Finch or your coach for details of how to get your number. Also look out for details on the Harriers’ messageboard.
Mon	21st	Short Intervals Main session location/route: Barkers Ln, Goldington Rd., Riverfield Dr. loop Total: 7 miles	W/U 1 mile easy to top of barkers Lane Main session: 12 x 3 mins effort with 1 min recoveries. 2 sets of 6 with C/D 1 mile easy pace
Wed	23rd	Increased pace run Main session location: Goldington green/Norse Rd./Wentworth/Kimbolton Rd./Goldington Rd./Polhill ave to junction with Barnstaple Rd. Total: 8 miles	W/U 1 mile easy pace Main session: 6 miles increasing mile pace by 5 seconds per mile C/D 1 mile easy pace
Sun	27th	3 counties XC race 3 CLUB CHAMPS RACE See Angie Kay/ Gary Finch or your coach for details of how to get your number. Also look out for details on the Harriers’ messageboard.
Mon	28th	Long Intervals Main session location: Embankment	W/U 1 mile easy pace Main session: 7 x 1km reps in 6 min T/A C/D 1 mile easy pace
Wed	30th	Steady 8/5 Main session Location/route: http://www.gmap-pedometer.com/?r=6962197	Steady run. (Cut off at end of Putnoe Lane, got down Polhill for 5 miles)