Jen, Mark, Chris, Neil Training Schedule February 2018

Jen, Mark, Chris - Training Schedule: February 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.)** 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

Wed
NO MARK

Jan 31st

Steady Run
Main session location/route: TBD
Total: 8 miles

8 mile steady run regrouping after each effort.
Option for cut off to make 5 miles if needed.

Sun

Feb 4th

Watford Half Marathon Club Champs

Mon

5th

Tempo Run
Main session location/route: Goldington/Norse/Wentworth/Kimbolton/Goldington/Polhill
Total: 8 miles

6 miles @Tempo pace
Regroup after the whole 6 miles

Wed

7th

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

Sun

11th

Stamford 30km

Mon

12th

Progressive Run
Main session location/route: Newnham/Riverfield/Goldington loop
Total: 6 – 7 miles

1st 10 mins @half marathon pace + 20 seconds
2nd 10 mins @half marathon pace + 10 seconds
3rd 10 mins @half marathon pace

Wed

14th

Hills
Main session location/route: Pennine Way
Total: 7 miles

30 minutes continuous running up and down hills

Mon
Jen Buddy duty
…………………
Race management meeting

19th

Intervals
Main session location/route: Polhill Avenue
Total: 6 miles

8 x 1/2 mile reps @ 5km pace in 6 minute turnarounds

Wed

21st

Steady Run with efforts
Main session location/route: TBD
Total: 8 miles

8 mile run with long efforts, regrouping after each effort.
Option for cut off to make 5 miles if needed.

Mon

26th

Long Intervals

Main session location/route: Putnoe Lane/Brecon/Rowallan (or Poplar) (Kimbolton long route only)
Total: 8/9 miles

4 loops with recoveries (choose either A or B)
Option A:
SHORT ROUTE 1.2 miles
http://www.gmap-pedometer.com/?r=7159219
Option B:
LONG ROUTE 1.6 miles
http://www.gmap-pedometer.com/?r=7159217

Wed
Neil on club warm up

28th

Tempo Run
Main session location/route: Goldington/Norse/Wentworth/Kimbolton/Goldington/Polhill
Total: 7 miles

5 miles @Tempo pace
Regroup after the whole 6 miles

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
Wed NO MARK	Jan 31st	Steady Run Main session location/route: TBD Total: 8 miles	8 mile steady run regrouping after each effort. Option for cut off to make 5 miles if needed.
Sun	Feb 4th	Watford Half Marathon Club Champs
Mon	5th	Tempo Run Main session location/route: Goldington/Norse/Wentworth/Kimbolton/Goldington/Polhill Total: 8 miles	6 miles @Tempo pace Regroup after the whole 6 miles
Wed	7th	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
Sun	11th	Stamford 30km
Mon	12th	Progressive Run Main session location/route: Newnham/Riverfield/Goldington loop Total: 6 – 7 miles	1st 10 mins @half marathon pace + 20 seconds 2nd 10 mins @half marathon pace + 10 seconds 3rd 10 mins @half marathon pace
Wed	14th	Hills Main session location/route: Pennine Way Total: 7 miles	30 minutes continuous running up and down hills
Mon Jen Buddy duty ………………… Race management meeting	19th	Intervals Main session location/route: Polhill Avenue Total: 6 miles	8 x 1/2 mile reps @ 5km pace in 6 minute turnarounds
Wed	21st	Steady Run with efforts Main session location/route: TBD Total: 8 miles	8 mile run with long efforts, regrouping after each effort. Option for cut off to make 5 miles if needed.
Mon	26th	Long Intervals Main session location/route: Putnoe Lane/Brecon/Rowallan (or Poplar) (Kimbolton long route only) Total: 8/9 miles	4 loops with recoveries (choose either A or B) Option A: SHORT ROUTE 1.2 miles http://www.gmap-pedometer.com/?r=7159219 Option B: LONG ROUTE 1.6 miles http://www.gmap-pedometer.com/?r=7159217
Wed Neil on club warm up	28th	Tempo Run Main session location/route: Goldington/Norse/Wentworth/Kimbolton/Goldington/Polhill Total: 7 miles	5 miles @Tempo pace Regroup after the whole 6 miles