Jen, Mark, Chris, Neil - Training Schedule: August 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

Wed
No Chris/Mark

1st

Intervals
Main session location/route:  
 Total: 6 miles

Drills then:
8 x 4 mins @ 5km pace

Wed

1st

EMAC Milton Keynes

 

Mon

6th

Pete’s Loop
Main session location/route:  Outskirts of Bedford Park
Total: 8 - 9 miles

Hard effort round the loop (1.5 miles), recover between pond roundabout and start of loop (bottom of Robin Hill) http://www.gmap-pedometer.com/?r=7271960
Option A: 2 Loops
Option B: 3 Loops

Wed

8th

Fish and Chip Run
Main session location/route: Meet at 11 Aylesbury Road
Total: 6 miles

Steady social run, followed by pre ordered fish and chips. See email for details. If you need info email jenny.lovesey@talk21.com   

Mon

13th

Intervals
Main session location/route: Caves Lane/Goldington/Barnstaple loop
Total: 8 miles

Option A:
5 x 1 mile in 10 minute turnarounds
Option B:
6 x 1 mile in 9 minute turnarounds

Wed

15th

Running technique session with Colin Papworth
OR
Tempo Run
Main session location/route: http://www.gmap-pedometer.com/?r=7271980 Norse/Wentworth/Kimbolton/Goldington/Polhill
Total: 7 miles

If you have not experienced Colin’s session, it’s well worth attending. It is a video session followed by practical drills/running technique.

If you have been before you are more than welcome to attend again OR do the Tempo session.

Mon

20th

Negative Split Run
Main session location/route: Park Ave out to Clapham
Total: 6 miles

Run out for 20 mins, run back aiming to be under 20 minutes.

Wed

22nd

Steady Run and Pizza
Main session location: Meet at Vesuvios Sharnbrook http://thesharnbrookhotel.com/bwa-assets/docs/Restaurant%20Menus%202018.pdf

Steady undulating 7 mile run.
Some on trail so you might want to wear trail shoes.

Mon

27th

Bank Holiday No planned session

 

Wed

29th

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

3 x 2 miles @ between 5km and 10km pace



W/U = warm up       C/D = cool down