Mon

5th Mar

Intervals
HARDER: Jerry
EASIER: David

HARDER: Lampposts in Tesco's alleyway.

EASIER : An interval session in the town centre and on the riverside.

Wed

7th Mar

Tempo
HARDER: Cint
EASIER:  Neil

HARDER : Warm up 2 miles.  Tempo Castle Road, Embankment (approx. 1.5).  Approx 6 mile session.
EASIER : Warm Up.    Newnham Ave, Aylesbury Road, Barkers Lane (1.2 miles)
Tempo Run.   Barkers Lane, Riverfield Drive, Goldington Road, Barkers Lane/ Riverfield Drive roundabout (2 miles)
Warm down. Reverse warm up
Total 4.8 miles.

Mon

12th Mar

Hills
HARDER: Nette
EASIER : David

HARDER: Warm up to Putnoe Lane to do the hilly bits!  Approx 7 miles
EASIER: Warm Up to Brookfield Road for hill reps using Brookfield Road and Haylands Way. Approx 6 miles in total.

Wed

14th Mar

Intervals
HARDER: David
EASIER: Keith

HARDER:  A warm up of 1.5 miles to the location for the intervals followed by a 1.5 mile run back incorporating some pace increases and recovery. Approx 6 miles in total.
EASIER : Warm up to Embankment. Session - 6 x circuits using
footpath past back of DAHS to weir bridge then to bandstand.Cool down - via town bridge and Embankment to club. Approx 5.2 miles. 

Mon

19th Mar

Tempo
HARDER: Jerry
EASIER: Keith          

HARDER : Tempo within...Embankment, Prebend Street,Kempston Road, Spring Road, Elstow Road, West End Lane, Progress Way, Mile Road, Harrowden Road, Eastcotts, Cardington Road and footpath past Oasis Pool back to club.                         
EASIER :Tempo: 1.7 miles (Caves Lane, Goldington Rd, Kimbolton Rd, Polhill Ave) Cool down: To Club via Caves Lane, Denmark St, Russell Park. Approx 5.5 miles

Wed

21st Mar

Track
Keith and David

Track session plus 400 metre time trial

Mon

26th Mar

Continuous
HARDER: David
EASIER: Nette

HARDER : Riverfield Dr, Barkers Ln, Goldington Rd, Caves Ln, Kimbolton Rd and town centre.  Approx 7 miles

EASIER: Nearly 7 miles around and about with some cut offs. Riverfield Drive to begin with.

Wed

28th Mar

Intervals
HARDER: Cint
EASIER: Neil

HARDER: Drills and intervals on embankment after 2 mile warm up.

EASIER: Warm Up.  To Barkers Lane via Newnham Ave, Wendover Drive.
10 x 2 mins with 2 mins regrouping recoveries. Barkers Lane, Riverfield Drive, Goldington Road loop.
Warm Down. Depends where we finish Intervals.Total 5 - 6 mile