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
Wed
29th
Ascending Ladders
Main session location/route: Riverfield/Goldington/Barkers loop
Total: 8 miles
1-2-3-mins efforts with 1 min recovery between efforts. 4 sets with 3 mins recovery between sets.
Sun
3rd
Please aim to help if you are not running this race.
Mon
4th
Hills
Main session location/route: Pipit Rise
Total: 7.5 miles
Partner loops.
One does long hill (0.9 mile), other recovers (0.65 mile) x 3
Wed
6th
Intervals
Main session location/route: Polhill/Kimbolton/Goldington loop
Total: 7.5 miles
14 x 2 minutes efforts with half time recoveries.
Sun
10th
Mon
11th
Even Stevens
Main session location/route: Riverfield/Goldington/Barkers loop
Total: 8 miles
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
Wed
13th
Hills
Main session location/route: Mendip/Pennine/Mendip/Chiltern Ave/Haylands Way figure of 8
Total: 7 miles
30 minutes continuous up and down hills
Sun
17th
Mon
18th
This is a very easy, social run. We will be stopping along the route to give marks out of 10 for the best illuminated houses.
Wed
20th
Negative split run
Main session location/route: Park In out to Clapham and back
Total: 8 miles
Also tonight is the London Marathon Draw in the bar. Check your emails for details from Steve Crane for this.
20 mins out, try to beat 20 mins on the return run.
Fri
22nd
Group Christmas meal White Horse Bedford. Details in email.
Mon
25th
No planned session but…
http://www.parkrun.org.uk/bedford/news/tag/christmas/
Wed
27th
No planned coached session.