Jen, Mark, Chris, Neil Training Schedule April 2018

Jen, Mark, Chris, Neil - Training Schedule: April 2018

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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.) If a session has drills in it there will be 5 minutes of drills before the main session – variations on the following:

High knees

Heel kicks

Can cans

Day

Date

Training Summary

Session Details

Mon

2nd

Bank Holiday
No planned session

Wed

4th

Steady Run
Main session location/route: http://www.gmap-pedometer.com/?r=7175758
Total: 8 miles

Steady 8 mile run with an option to cut off for 5 if needed.
Cutoff – turn right at Mile and Elstow road

Sun

8th

Sandy 10           club champs

Mon
NO MARK

9th

Hills
Main session location/route: Willington Track bridge
Total: 6 – 7 miles

Drills then:
30 mins continuous uphill and downhill running over the slope of bridge over A421 on Willington track.


Wed
Harriers AGM
8.30 pm

NO MARK

11th

Even Stevens
Main session location/route:
http://www.gmap-pedometer.com/?r=7217391 Embankment, 2 mile loop
Total: 8/9 miles

PROMPT 6.30 pm START TO ALLOW TIME TO GET TO AGM
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

Mon
NO MARK

16th

Hills
Main session location/route: Chiltern Avenue loop
Total: 6 miles

Figure of 8 continuous hills for 30 minutes

Wed
NO MARK

18th

Intervals
Main session location/route:
Embankment
Total: 9 miles

Drills then:
1 km reps x 8
Option A: 7 minute turnarounds
Option B: 6.30 minute turnarounds

Sun

22nd

LONDON MARATHON

Mon
NO MARK

23rd

Short Intervals
Main session location/route: Priory 400m loop
Total: 5 miles

Drills then:
OPTION A:
8 x 400m in 3 minute turnarounds (2 sets of 4 with 3 minute rest between sets)
OPTION B:
12 x 400m in 3 minute turnarounds (2 sets of 6 with 3 minute rest between sets)

Wed
NO MARK

25th

Harrold Trail Run and Fish and Chips
Main session location/route:
Meet at Harrold Country Park at 6.30pm.
Total: 8 miles
OR
CLUB TIMED 5KM PRIORY MARINA

Steve James is hosting this. Details attached to your email. If you have not received this, email me jenny.lovesey@talk21.com and I will send you the info. Please carshare where possible.

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.) If a session has drills in it there will be 5 minutes of drills before the main session – variations on the following: High knees Heel kicks Can cans
Day	Date	Training Summary	Session Details
Mon	2nd	Bank Holiday No planned session
Wed	4th	Steady Run Main session location/route: http://www.gmap-pedometer.com/?r=7175758 Total: 8 miles	Steady 8 mile run with an option to cut off for 5 if needed. Cutoff – turn right at Mile and Elstow road
Sun	8th	Sandy 10 club champs
Mon NO MARK	9th	Hills Main session location/route: Willington Track bridge Total: 6 – 7 miles	Drills then: 30 mins continuous uphill and downhill running over the slope of bridge over A421 on Willington track.
Wed Harriers AGM 8.30 pm NO MARK	11th	Even Stevens Main session location/route: http://www.gmap-pedometer.com/?r=7217391 Embankment, 2 mile loop Total: 8/9 miles	PROMPT 6.30 pm START TO ALLOW TIME TO GET TO AGM 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
Mon NO MARK	16th	Hills Main session location/route: Chiltern Avenue loop Total: 6 miles	Figure of 8 continuous hills for 30 minutes
Wed NO MARK	18th	Intervals Main session location/route: Embankment Total: 9 miles	Drills then: 1 km reps x 8 Option A: 7 minute turnarounds Option B: 6.30 minute turnarounds
Sun	22nd	LONDON MARATHON
Mon NO MARK	23rd	Short Intervals Main session location/route: Priory 400m loop Total: 5 miles	Drills then: OPTION A: 8 x 400m in 3 minute turnarounds (2 sets of 4 with 3 minute rest between sets) OPTION B: 12 x 400m in 3 minute turnarounds (2 sets of 6 with 3 minute rest between sets)
Wed NO MARK	25th	Harrold Trail Run and Fish and Chips Main session location/route: Meet at Harrold Country Park at 6.30pm. Total: 8 miles OR CLUB TIMED 5KM PRIORY MARINA	Steve James is hosting this. Details attached to your email. If you have not received this, email me jenny.lovesey@talk21.com and I will send you the info. Please carshare where possible.