Jen, Mark, Chris - Training Schedule: July 2017

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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.)** indicates a new 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

Sun

2nd

Bedford Super Sprint Triathlon

Club Championship Race

Mon
NO MARK

3rd

Pyramid session
Main session Location/route: Embankment
Total: 7 – 8 miles

OPTIONS A and B
 
1-2-3-4-5-6-5-4-3-2-1 minute
efforts with half time recoveries

Wed
NO MARK
NO NEIL

5th

Steady 8 with efforts
Main session Location/route:
Willington track loop
Total: 8 miles

OPTIONS A and B
Warm up 1 mile easy
6 miles alternating long efforts and regroup
Cool down 1  mile easy

Wed

5th

EMAC

Milton Keynes

Mon

10th

Intervals

Main session Location/route:
Priory park 400m loop

Total: 5/6 miles

OPTION A:
8 x 400m in 3 minute turnarounds (2 sets of 4 with 3 minute rest between sets)
OPTION B:
12 x 400m in 3 minute turnarounds (2 sets of 6 with 3 minute rest between sets)

Wed

12th

Fish and Chip run
Total: 7 miles

Menu/Details in email or available on request jenny.lovesey@talk21.com
Meet at 11 Aylesbury Road @6.30 for a 6.45 start.

Sun

15th

Chiltern Challenge

Club Championship Race

Mon

17th

5km timed run (4 of 4)
Bedford Park

Total: 6 miles

OPTIONS A and B
Warm up 1.5 to Bedford Park
Run  DA5km route
Cool down 1.5

Wed
COACHES MEETING

19th

 Intervals
Main session Location/route:
Willington Track
Total: 6/7 miles

OPTION A:
8 x 4 mins with half time recoveries
OPTION B:
10 x 4 mins with half time recoveries

Mon
NO MARK

24th

 Short easy run

Prep for DA5km
Short easy run, no more than 4 miles with a few strides.

Wed

26th

Doug Anderson 5K
No other planned session this evening.

Club Championship Race
Look out for marshalling opportunities if you are not racing.

Mon

31st

Hills
Main session Location/route:
Chiltern Ave/Pennine Rd
Total: 6 miles

OPTIONS A and B
30 minutes continuous of uphill/downhill running.


W/U = warm up       C/D = cool down