Jen, Mark, Chris, Neil Training Schedule September 2017

Jen, Mark, Chris - Training Schedule: September 2017

Home

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

3rd

Northampton Half Marathon

CLUB CHAMPIONSHIP RACE

Mon
NO MARK

4th

Long Intervals
Main session Location/route:
Priory Marina
Total: 7 / 8 miles

1 mile reps
OPTION A: 5 x 1 mile in 10 min turnarounds
OPTION B: 6 x 1 mile in 9 min turnarounds

Wed
NO MARK

6th

Intervals
Main session Location/route:
Embankment
Total: 7 miles

8 x 1km in 6 min turnarounds
Option to stop at 6 or 7 as needed.

Sat

9th

The Vitruvian middle distance triathlon

CLUB CHAMPIONSHIP RACE

Sun

10th

Swineshead 10

Also a 5 mile race
Afterwards, it’s Mark’s ‘special’ birthday lunch at the Fox and Hounds Riseley. See Mark if you would like to book lunch.

Mon

11th

Steady with efforts
Main session Location/route:
http://www.gmap-pedometer.com/?r=7132287 via Hillgrounds
Total: 8 miles

1 mile easy pace
6 miles alternating steady pace with long efforts
1 mile easy pace
Option to cut off if shorter route needed

Wed
NO JEN/NEIL

13th

CLUB RUN
Main session Location/route:
Steady run over and under bridges of Bedford
Total: 6 / 7 miles

This is an annual event organised to be something a little bit different! We always need someone in the group who can see the map without glasses to help direct us!
Social afterwards – fish and chip supper, tickets £3 can be purchased in advance from Steve Crane at the stadium.

Wed

13th

Hatfield 5k Race 2

Mon
NO CHRIS

18th

Decreasing length intervals 3-2-1
Main session Location/route:
Polhill/Goldington/Putnoe Lane area
Total: 7 ½ miles

3 miles @ 10 pace
2 miles @5km pace
1 mile fast
Walk recover between each interval

Wed
Coaches’ meeting

20th

Mixed Intervals
Main session Location/route:
Russell Park
Total: 6 miles

3 sets of varying intervals ending with the 10 minute sprint relays.

Sun

24th

Bedford Super Sprint Triathlon

CLUB CHAMPIONSHIP RACE

Mon

25th

Hills
Main session Location/route:
Putnoe / Brickhill area
Total: 8 miles

8 miles of ups and downs around Bedford. You will be given the route as you go along. There will be options for a shorter route if needed.

Wed

27th

CLUB RUN
Charity timed mile
Total: 1 mile, but we will do a warm up easy 1 mile too.

The timed mile on the athletics track will be a good opportunity to see how fast you can run just 1 mile. There will be a bucket for you to contribute to the club charity which is detailed on the Harriers’ website.

Wed

27th

Hatfield 5k Race 3

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	3rd	Northampton Half Marathon	CLUB CHAMPIONSHIP RACE
Mon NO MARK	4th	Long Intervals Main session Location/route: Priory Marina Total: 7 / 8 miles	1 mile reps OPTION A: 5 x 1 mile in 10 min turnarounds OPTION B: 6 x 1 mile in 9 min turnarounds
Wed NO MARK	6th	Intervals Main session Location/route: Embankment Total: 7 miles	8 x 1km in 6 min turnarounds Option to stop at 6 or 7 as needed.
Sat	9th	The Vitruvian middle distance triathlon	CLUB CHAMPIONSHIP RACE
Sun	10th	Swineshead 10	Also a 5 mile race Afterwards, it’s Mark’s ‘special’ birthday lunch at the Fox and Hounds Riseley. See Mark if you would like to book lunch.
Mon	11th	Steady with efforts Main session Location/route: http://www.gmap-pedometer.com/?r=7132287 via Hillgrounds Total: 8 miles	1 mile easy pace 6 miles alternating steady pace with long efforts 1 mile easy pace Option to cut off if shorter route needed
Wed NO JEN/NEIL	13th	CLUB RUN Main session Location/route: Steady run over and under bridges of Bedford Total: 6 / 7 miles	This is an annual event organised to be something a little bit different! We always need someone in the group who can see the map without glasses to help direct us! Social afterwards – fish and chip supper, tickets £3 can be purchased in advance from Steve Crane at the stadium.
Wed	13th	Hatfield 5k Race 2
Mon NO CHRIS	18th	Decreasing length intervals 3-2-1 Main session Location/route: Polhill/Goldington/Putnoe Lane area Total: 7 ½ miles	3 miles @ 10 pace 2 miles @5km pace 1 mile fast Walk recover between each interval
Wed Coaches’ meeting	20th	Mixed Intervals Main session Location/route: Russell Park Total: 6 miles	3 sets of varying intervals ending with the 10 minute sprint relays.
Sun	24th	Bedford Super Sprint Triathlon	CLUB CHAMPIONSHIP RACE
Mon	25th	Hills Main session Location/route: Putnoe / Brickhill area Total: 8 miles	8 miles of ups and downs around Bedford. You will be given the route as you go along. There will be options for a shorter route if needed.
Wed	27th	CLUB RUN Charity timed mile Total: 1 mile, but we will do a warm up easy 1 mile too.	The timed mile on the athletics track will be a good opportunity to see how fast you can run just 1 mile. There will be a bucket for you to contribute to the club charity which is detailed on the Harriers’ website.
Wed	27th	Hatfield 5k Race 3