Jen, Mark, Chris - Training Schedule: May 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

Sat

29th

Harrold Pit run

Sun

30th

ETU Duathlon Championships Spain

Mon

1st

BANK HOLIDAY   NO PLANNED SESSION

Tues

2nd

EMPG race 1 Silverstone
http://www.silsonac.org.uk/silverstone-10k-grand-prix-race/

Wed
Chris with beginners

3rd

Varied Intervals (J)
Main session Location/route:
Polhill avenue area

Total: 8 miles

OPTION A AND B
3 miles @ 10km pace
2 miles @ 5km pace
1 mile fast
Walk recovery between intervals

Mon
Jen with beginners

8th

Short Intervals

Main session Location/route:
Willington Track

Total: 8 miles

OPTION A:
14 x 2 mins effort with 1 minute recoveries (2 sets of 7 with 3 minutes recovery between sets)
OPTION B:
16 x 2 mins effort with 1 minute recoveries (2 sets of 8 with 3 minutes recovery between sets).

Wed
No Mark/Jen

10th

Negative split (N)
Main session Location/route:
Park Ave out to Clapham
Total: 7/8 miles

OPTION A AND B
Run out 20 mins and aim to return in under 20 mins

Fri

12th

EMGP Race 2 Wootton 5
club championship race

Link here: Blisworth/Wootton Friday 5

Mon
No Mark/Jen

15th

Hills (N)
Main session Location/route:
Willington bridge flyover
Total: 7 – 8 miles

OPTION A AND B
30 minutes continuous up and over.

Wed
Coaches’ meeting

17th

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

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

Wed

17th

EMGP Race 3 Rugby 6  

Link here: Rugby 6

Mon
No Mark/Neil

22nd

Pete’s Loop (J)  http://www.gmap-pedometer.com/?r=7062091 (the gap is a regroup/walk recovery)
Main session location: Bedford Park
Total: 7/2 or 9 miles

OPTION A:
3 loops
OPTION B:
4 loops

Wed
Mark with beginners

24th

Intervals (J)
Main session location:
Embankment
Total: 6/6.6 miles

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

Wed

24th

EMPG Race 4 Corby

Link here: Corby 5

Mon

29th

BANK HOLIDAY    NO PLANNED SESSION

Wed

31st

5Km Timed run
Main session location: Priory Country Park
Total: 5 miles

Club Run
Warm up 1 mile easy
5km timed run
Warm down 1 mile easy


W/U = warm up       C/D = cool down