Jen, Mark, Chris - Training Schedule:
September 2016
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Day |
Date |
Training Summary |
Session Details |
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Mon |
5th |
Long Intervals Main session location: Polhill ave/kimbolton Rd./Goldington Rd loop Total: 7 - 8 miles |
W/U 1 mile easy pace Main session: 4 x 10 mins @ 10km pace with 2 minute recoveries C/D 1 mile easy pace |
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Wed |
7th |
Bridges Run (whole club session) Main session location: coaches will have maps on the night and will lead the group Total: approx. 6 – 7 miles |
Meet at the club at 6.30pm as usual. The run is steady with occasional stops to check the map. |
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Sun |
11th |
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Mon |
12th |
Negative split run Main session location: Park pub out to Clapham and back Total: 8 miles |
W/U 1.3 mile easy pace to Park pub Main session: 20 minutes run out, back to start in under 20 minutes C/D 1.3 mile easy pace |
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Wed |
14th |
Short intervals Main session location: Willington Track Total: 6 miles Also tonight, Box End 10km details here: http://quadracracing.co.uk/ |
W/U 1 mile easy pace Main session: 14 x 2 min reps with 1 min recoveries. 2 sets with 4 mins recoveries between sets C/D 1 mile easy pace |
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Sun |
18th |
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Mon FISH and CHIP NIGHT |
19th |
Long intervals Main session location: Caves Lane/Goldington Rd/Polhill/Barnstaple loop Total: 7 miles |
W/U 1 mile easy pace Main session: 5 x 1 mile in 10 minute turnarounds C/D 1 mile easy pace |
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Wed |
21st |
Hills Main session location: Haylands Way Total: 6 miles COACHES’ MEETING |
W/U 1 mile easy pace 30 minutes of continuous up and down hill running C/D 1 mile easy pace |
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Mon NO JEN |
26th |
Short intervals Main session location: Embankment Total: 7 miles |
W/U 1 1/2 mile easy pace Main session: 12 x 3 min reps with 1 min recoveries. 2 sets with 4 mins recoveries between sets C/D 1 mile easy pace |
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Wed |
28th |
Steady run/long efforts Main session location: Embankment, Bedford Road, Hillgrounds, Margetts Rd, Cow Bridge, Mile Road, Harrowden Lane, Eastcotts, Cardington Rd, footpath to stadium. Total: 8 miles |
W/U 1 1/2 mile easy pace Main session: 5 miles with steady/long effort combo (regrouping after each effort) C/D 1 1/2 mile easy pace |
W/U = warm up C/D = cool down
W/U = warm up C/D = cool down