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 |
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. |
Wed |
1st |
Intervals
Main session Location/route: Embankment
Total: 7 – 8 miles |
OPTION A
7 x 1km reps in 6 minute turnarounds
OPTION B
8 x 1km reps in 6 minute turnarounds |
Mon |
6th |
Intervals
Main session Location/route: Barkers Ln., Riverfield Dr., Goldington Rd loop.
Total: 5 – 6 miles |
OPTIONS A and B
12 x 3 minutes with 1 minute recoveries |
Wed |
8th |
Steady Run
Main session Location/route:
http://www.gmap-pedometer.com/?r=7023421 Barkers, Church, Wentworth, Tyne, Waveney, Brickhill, Manton, Clapham, Tavistock, Goldington, Newnham. |
OPTION A:
Steady run, with long efforts, at between 10km and half marathon pace.
OPTION B:
As above LOOPING BACK at significant points |
Mon |
13th |
Hills
Main session Location/route:
Brickhill Drive/Curlew crescent/Plover/Kestrel
Total: 7 – 8 miles |
OPTION A:
Partnered running, 4 long loops, (0.67 mIles) 4 short loops (0.3 miles) each
OPTION B:
Partnered running, 5 long loops, 5 short loops each. |
Wed
Coaches’ meeting |
15th |
**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. |
Mon |
20th |
Long Intervals
Main session location: Polhill, Kimbolton, Goldington loop.
Total: 8 miles |
OPTION A and B:
3 x 2 miles with 4 minutes standing recoveries. |
Wed |
22nd |
Tempo run
Main session location: http://www.gmap-pedometer.com/?r=7023393 Goldington green, Norse Rd., Wentworth, Kimbolton, Polhill, Haylands way.
Total: 7 miles |
OPTIONS A and B:
5 mile tempo paced run |
Sun |
26th |
Sandy 10 |
Club Championship race |
Mon |
27th |
Long Intervals
Main session Location/route:
Priory Marina
Total: 8 miles |
OPTION A:
In pairs, one person runs one way round lake, one runs the opp direction. Meet, turnaround and run back to start place. X 4
OPTION B: x 5 |
Wed |
29th |
Intervals
Main session Location/route:
Willington track
Total: 7 - 8 miles |
OPTIONS A and B
8 x 5 mins with 2 minute recoveries |