All sessions will begin with easy warm up run about 1 mile and finish with similar (hence totals not always reflecting just the main session.)
Option A is for those who would normally train with Jen, Mark and Chris
Option B is for those who would normally train with Neil and Sally |
|
Day |
Date |
Training Summary |
Session Details |
Mon |
30th |
Hills
Main session Location/route:
Haylands Way
Total: 6 miles |
W/U 1 mile easy pace to corner of Polhill Ave./Haylands Way
Main session: 30 minutes continuous uphill and downhill running
C/D 1 mile easy pace |
Wed |
1st |
Intervals **
Main session Location/route: Polhill/Kimbolton/Goldington Rd loop
Total: 7 – 8 miles |
OPTIONS A and B:
10 mins marathon pace/2 mins jog
8 mins half marathon pace/4 mins jog
6 mins 10 km pace/6 mins jog
4 mins 5km pace/8 mins jog
2 mins fast |
Sun |
5th |
Watford Half Marathon |
|
Mon |
6th |
Hills
Route: Chiltern Ave loop
Total: 5 – 6 miles |
OPTIONS A and B:
40 minutes of continuous up and down hills. |
Wed |
8th |
Increasing Intervals
Main session Location/route: Caves Lane loop
Total: 6 – 7 miles |
OPTION A:
4 loops jog then effort increasing length of effort each time. Recover after each loop.
OPTION B:
As above but with double last section of the loop. |
Sun |
12th |
Stamford 30K |
|
Mon
No Mark |
13th |
Steady Run
Main session location: Out to Hillgrounds, Margetts Rd, Elstow, Mile, Harrowden, Eastcotts, Cardington.
Total: 8 miles/option to cut off at 5 |
OPTION A:
Steady run at between 10km and half marathon pace.
OPTION B:
As above LOOPING BACK at significant points |
Wed
No Mark |
15th |
Long Intervals
Main session location/route: Caves Ln., Goldington Rd., Polhill, Barnstaple loop.
Total: 7/8 miles |
OPTION A:
5 x 1 mile in 10 minute turnarounds
OPTION B:
6 x 1 mile in 9 minute turnarounds |
Mon |
20th |
Hills
Main session location: Gainsborough Rise loop
Total: 8/9 miles |
OPTION A:
3 x Gainsborough loop with no recoveries
OPTION B:
5 x Gainsborough loop with no recoveries and double cemetery hill on loops 2, 3 and 4 |
Wed |
22nd |
Short Intervals
Main session location: Tesco alleyway
Total: 5 miles |
OPTIONS A and B:
16 x 1 minute reps with same time recoveries. (2 sets of 8 with 4 mins recovery between sets) Loop back jog during recoveries. |
Sun |
26th |
Baldock Beast Half Marathon |
|
Mon |
27th |
Tempo Run
Main session Location/route:
Goldington Rd., Norse, Wentworth, Kimbolton, Goldington, Polhill Ave finish junction Barnstaple Rd.
Total: 8 miles |
OPTION A:
Tempo 6
OPTION B:
Tempo 6 then jog back to other runners. |