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
Mon
1st
Bank Holiday
No planned coached session
No planned coached session OR… do New Years Day run at Bedford Parkrun
http://www.parkrun.org.uk/bedford/news/tag/christmas/
Wed
3rd
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
8th
Hills
Main session location/route: Pipit Rise
Total: 8 miles
Paired run alternating effort with recoveries.
Wed
10th
Intervals
Main session location/route: Embankment
Total: 7 miles
1 km reps x 8
Option A: 6.30 minute turnarounds
Option B: 7 minute turnarounds
Sun
14th
3 Counties X/C Biggleswade
Club Champs
Mon
15th
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.
Wed
COACHES’MEETING
17th
Mixed Intervals
Main session location/route: Russell Park
Total: 8 miles
Varied interval sessions, some long, some short.
Sat
20th
AWARDS NIGHT 
Sun
21st
Mon
22nd
Hills
Main session location/route: Haylands Way
Total: 6 - 7 miles
30 minutes continuous hills
Wed
NO MARK
24th
Negative Split Run
Main session location/route: Park pub to Clapham and back
Total: 8 – 8.5 miles
Run out 20 1/2 minutes and aim to return in under 19 1/2 minutes.
Mon
NO MARK
29th
Short Intervals
Main session location/route: Polhill/Kimbolton/Goldington loop
Total: 6 - 7 miles
10 x 2 minute efforts with 1 minute recoveries
Wed
NO MARK
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.