Jen, Mark, Chris - Training Schedule: June 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

Mon
Neil with beginners

5th

Steady with efforts
Main session Location/route:
River path out to Bromham mill and back across meadow
http://www.gmap-pedometer.com/?r=7078039
Total: 7.7 miles

OPTIONS A and B
Warm up 1.5 mile easy
5 miles alternating long efforts and regroup steady running
Cool down 1.2  mile easy
If you are ‘attractive’ to biting insects, consider using a spray before you run this route.

Tues

6th

EMPG Race 5 Banbury

Race link here: Banbury 5

Tues

6th

AFF Invitational Run (see email for details)

Wed

7th

Long Intervals
Main session Location/route:
Willington Track
Total: 6.2/6.8 miles

OPTION A
7 x 1km reps in 6 minute turnarounds
OPTION B
8 x 1km reps in 6 minute turnarounds

Wed

7th

EMAC Cambridge

 

Mon
No Jen/Neil

12th

Mixed Intervals
Main session Location/route:
Russell Park
Total: 7 miles

OPTION A AND B
3 differing sets of intervals ending with 10 minutes of sprint relays.

Tues

13th

EMPG Race 6 Harborough

Race link here: Harborough 5

Wed
Neil with beginners

14th

Easy 5
If not racing Bedford 10km, you can extend/amend the run.

Pre target race run
Easy 5 with a few strides

Thurs

15th

Box End Tri

Race link here: Box End 2nd Evening tri

Sun

18th

Run Bedford 10km (TARGET RACE)
Bedford Harriers Club Champs

Race link here: Run Bedford 10K

Mon
Jen with beginners

19th

5km timed run (3 of 4)
Bedford Park
Total: 6 miles

Warm up 1.5 to Bedford Park
Run  DA5km route
Cool down 1.5

Tues

20th

EMPG Race 7 Weedon

Race link here: Weedon 10K

Wed

21st

Social Run (Rebecca hosting)
Meet at Lower Stondon Golf Club @6.30pm http://www.mountpleasantgolfclub.co.uk/contact-us/

8 miles undulating course. There is a cut off if you need shorter.
Car share if poss to the Golf club. Showers and really nice food available afterwards.
Fish and Chip run swapped to July 12th

Fri

23rd

Colworth 5

 

Sat

24th

Colworth 8.1

 

Sun

25th

Colworth Half

 

Mon
Mark with beginners

26th

Intervals/speedwork
Main session location/route:
Russell Park
Total: 5 - 6 miles

OPTION A:
4 sets of (Jog 30 seconds, steady 20 secs, fast 10 secs x 5). 2 minute slow jog recovery between sets
OPTION B:  As above but 5 sets.

Wed

28th

Shortstown Loops (M)
Meet at Shortstown Village Hall @6.30pm
Total: 6 miles

Various loops/efforts round trails.


W/U = warm up       C/D = cool down