Cint Nette David October 2017

October Training Schedule

Jacinta Horne Jeanette Cheetham

David Prior Keith Lakin Steve Ball Mike Barnett Caroline Diggle and Darren Cimelli

Day	Date	Training Summary	Training Detail
Mon	2nd Oct	Intervals HARDER Nette EASIER David	HARDER: Warm up Embkt, Rothsay, Goldington, Caves Lane. Circuitous interval work. Back via Polhill and Newnham Ave. Approx 6 miles EASIER : Warm up to town centre for a variety of intervals
Wed	4th Oct	Tempo HARDER David EASIER Cint	HARDER : Warm up to Wallis Way. Tempo of approx 2.5 miles in loops.Back to club. Approx 6 miles in total. (A chance to give the harder session a try) EASIER : Warm up Embankment cycle path, High St, St Peters, St Cuthberts, Castle Rd. Tempo approx. 2 miles Barkers Lane, Goldington Rd to Polhill. Approx 5 miles.
Mon	9th Oct	Hills HARDER David EASIER Nette	HARDER : A run of approx 7 miles taking in hills in the vicinity of Mallard Hill and Gainsborough Rise (oh, and this includes Brickhill Drive!) EASIER : Hill reps on Haylands Way and Brookfield Road. Approx 5.5 miles in total.
Wed	11th Oct	Intervals HARDER Cint EASIER Keith	HARDER : Warm up to Kempston and use Spring Rd, Farrer St and Margetts Road (and maybe more) for speed EASIER : Warm up to Prebend St Car Park along Embankment and past Star Rowing Club. Session short speed. Return to club via Cardington Rd and Embankment area. Approx 4.5 miles.
Mon	16th Oct	Tempo HARDER David EASIER David	HARDER AND EASIER: An "out and back" tempo on Abbey fields of approx 1.8 miles. Can use culs de sac for extra distance (optional). Approx 6 miles including warm up and warm down.
Wed	18th Oct	Track Keith Cint David	A series of reps using the track. Including 400m timed for use in our group “most improved runner”
Mon	23rd Oct	Hills HARDER Nette EASIER David	HARDER: Via Polhill and Brickhill Drive, to Mallard Hill. Reps/loops of a circuit, then back to club the same way. Approx 7 miles EASIER : Warm up Brookfield Road for hill reps using Brookfield Road and Haylands Way
Wed	25th Oct	Tempo HARDER Cint EASIER David	HARDER : Warm up to Queens Drive and use Haylands Way Hill circuit for tempo EASIER : Tempo of 1.5 miles in new location having researched street lights. Total mileage of approx 5 miles
Mon	30th Oct	Intervals HARDER: Nette EASIER : Caroline	HARDER: Lamp posts down the Embankment after a warm up. Approx 5 miles EASIER : A surprise Halloween session!