Day

Date

Training Summary

Training Detail

Wed

3 Jan

Long Intervals

Warm up to bottom Putnoe Ln. 4 x 1 mile with recovery between. Noel

Sat & Sun

6 & 7

Mon

8 Jan

Hills

Warm up to Brickhill. 3 x Fig 8 reps Plover / Kestrel plus a few little extra bits! Warm down back to club. Approx 7.5 miles. Alex

Wed

10 Jan

Short Intervals

Norse Road for intervals using the lampposts (4 sets). Approx 7 miles. Noel

Sat & Sun

13 & 14

3 Counties XC at Bedford (Biggleswade AC), Club Champs 2018 race

Mon

15 Jan

Steady

Cardington, Lovell, Harrowden, Abbeyfields, Elstow, Spring Rd, Kempston Rd, Queens Park Bridge, Embankment. Approx 7.5 miles. Alex

Wed

17 Jan

Track

Fixed recovery 400m reps or similar. Noel

Sat & Sun

20 & 21

Folksworth 15, Fred Hughes 10

Mon

22 Jan

Hills

Warm up to Cemetery Hill. Short reps / pyramid session. Approx 6.5 miles.
Alex

Wed

24 Jan

Tempo

Join Angie and Noels group with guest coach Richard
3 x 2 miles, finishing strongly. Goldington, Polhill, Kimbolton.

Sat & Sun

27 & 28

Mon

29 Jan

Steady

Riverfield, Goldington, Kimbolton, Putnoe Ln + St, Church, Barkers. Approx 6 miles. Noel

Wed

31 Jan

Pace Increases

Barkers, Church, Putnoe St & Ln, Kimbolton, Goldington, Riverfield. Approx 6 miles. Noel

Sat & Sun

3 & 4 Feb

Watford Half, Club Champs 2018 Race

Mon

5 Feb

Tempo

Short warm up. Approx 4 km tempo to County Bridge and back. Short warm down. Or do as easy if you did Watford Half. Approx 5 miles. Alex

Wed

7 Feb

Long Intervals

Suspension Bridge to Rowing Club via white concrete bridge. 5 x 0.7 miles (approx. 5 mins each). Noel

Sat & Sun

10 & 11
Feb

Stamford 30k
Welwyn Garden City 10k

Mon

12 Feb

Hills / Intervals

Warm up to Slade Walk. 3 x Slade, Manton La, Clapham Rd hill / interval session with recovery between each lap. Approx 7.5 miles. Alex

Wed

14 Feb

Steady

Embankment to Queens Park, Biddenham, Bromham, Union St,  Roff Ave, Park Ave, Polhill, Newnham. Approx 7 miles. Alex