Jen, Mark, Chris, Neil Training Schedule October 2017

Jen, Mark, Chris - Training Schedule: October 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

1st

Standalone 10km
Squeaky Bone Relay

Mon
NO NEIL

2nd

Increased Paced Run
Main session location/route: Goldington/Norse/Wentworth/Kimbolton/Goldington/Polhill
Total: 8 miles

Pace judgement.

6 miles, increasing pace by 5 seconds per mile. It helps if you have a GPS watch for this session.

Wed

4th

Long Intervals
Main session location/route: Polhill/Kimbolton/Goldington loop
Total: 7 – 8 miles

4 x 10 minutes @ 10km pace with 2 minute recoveries.

Sun

8th

Peterborough Great Eastern Half Marathon

Mon

9th

Hills
Main session location/route: Gainsborough Loop
Total: 7 – 8 miles

The warm up is a very easy 2 miles.
Option A: 3 loops
Option B: 4 loops

Wed

11th

Steady Run
Main session location/route: River/Hillgrounds/Margetts/Ampthill Rd./ Mile Road/Eastcotts
Total: 8 miles

Steady paced run, regrouping as necessary.

Sun

15th

Bedford Autodrome Duathlon standard distance duathlon CLUB CHAMPS RACE
Ampthill Trophy cross country

Mon
NO MARK
NO CHRIS

16th

Long Intervals
Main session location/route: TBD, poss Embankment
Total: 7 – 8 miles

3 x 12 minutes @ 10km pace with 3 minute recoveries.

Wed
NO CHRIS

18th

Increasing Intervals
Main session location/route: Caves Lane loop
Total: 6 miles

4 loops of Caves Lane loop, increasing distance of effort each time.
Group recoveries between loops.

Sun

22nd

Wellingborough cross country
Stevenage Half Marathon

Please sign up on the noticeboard at the stadium if you would like to run in any of the XC races.

Mon

23rd

Negative Split
Main session location/route: Park pub to Clapham
Total: 7 ½ to 8 miles

20 minutes run out and aim to run back in less than 20 minutes.

Wed

25th

Long Intervals
Main session location/route: Polhill/Kimbolton/Goldington loop
Total: 8 miles

3 x 2 miles with recoveries. Will split group after first rep if necessary to ensure appropriate recoveries.

Sun
CLOCKS GO BACK

29th

Fenland 10

A fast (subject to wind), flat course if you are looking for a 10 miler for standards awards.

Mon
NO MARK

30th

Intervals
Main session location/route: Elms Farm industrial estate http://www.gmap-pedometer.com/?r=7148153
Total: 8/9 miles

1.87km loops with recoveries.
Option A: 4 loops in 11 minute turnarounds
Option B: 5 loops in 9.30 minute turnarounds

W/U = warm up C/D = cool down

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	1st	Standalone 10km Squeaky Bone Relay
Mon NO NEIL	2nd	Increased Paced Run Main session location/route: Goldington/Norse/Wentworth/Kimbolton/Goldington/Polhill Total: 8 miles	Pace judgement. 6 miles, increasing pace by 5 seconds per mile. It helps if you have a GPS watch for this session.
Wed	4th	Long Intervals Main session location/route: Polhill/Kimbolton/Goldington loop Total: 7 – 8 miles	4 x 10 minutes @ 10km pace with 2 minute recoveries.
Sun	8th	Peterborough Great Eastern Half Marathon
Mon	9th	Hills Main session location/route: Gainsborough Loop Total: 7 – 8 miles	The warm up is a very easy 2 miles. Option A: 3 loops Option B: 4 loops
Wed	11th	Steady Run Main session location/route: River/Hillgrounds/Margetts/Ampthill Rd./ Mile Road/Eastcotts Total: 8 miles	Steady paced run, regrouping as necessary.
Sun	15th	Bedford Autodrome Duathlon standard distance duathlon CLUB CHAMPS RACE Ampthill Trophy cross country
Mon NO MARK NO CHRIS	16th	Long Intervals Main session location/route: TBD, poss Embankment Total: 7 – 8 miles	3 x 12 minutes @ 10km pace with 3 minute recoveries.
Wed NO CHRIS	18th	Increasing Intervals Main session location/route: Caves Lane loop Total: 6 miles	4 loops of Caves Lane loop, increasing distance of effort each time. Group recoveries between loops.
Sun	22nd	Wellingborough cross country Stevenage Half Marathon	Please sign up on the noticeboard at the stadium if you would like to run in any of the XC races.
Mon	23rd	Negative Split Main session location/route: Park pub to Clapham Total: 7 ½ to 8 miles	20 minutes run out and aim to run back in less than 20 minutes.
Wed	25th	Long Intervals Main session location/route: Polhill/Kimbolton/Goldington loop Total: 8 miles	3 x 2 miles with recoveries. Will split group after first rep if necessary to ensure appropriate recoveries.
Sun CLOCKS GO BACK	29th	Fenland 10	A fast (subject to wind), flat course if you are looking for a 10 miler for standards awards.
Mon NO MARK	30th	Intervals Main session location/route: Elms Farm industrial estate http://www.gmap-pedometer.com/?r=7148153 Total: 8/9 miles	1.87km loops with recoveries. Option A: 4 loops in 11 minute turnarounds Option B: 5 loops in 9.30 minute turnarounds