Jen, Mark, Chris, Neil - Training Schedule: June 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 Neil/Jen/Mark

30th

Steady 8 (C)

Steady run out to Clapham via Carriage Drive

Mon
No Mark/Neil/Jen

4th

Pyramid session
Main session location/route:  Willington Track
Total: 7 miles

Drills then:
1-2-3-4-5-6-5-4-3-2-1 minute efforts with half time recoveries

Wed
No Chris/Mark

6th

Short Intervals
Main session location/route:  Priory Marina grass loop
Total: 5 miles

Drills then:
OPTION A:
8 x 400m in 3.15 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

6th

Corby 5 EMGP race
EMAC Bedford

 

Mon
No Neil/Jen

11th

Long intervals
Main session location/route: Bedford Park
Total: 7 miles

8 x ½ mile reps in 6 minute turnarounds

Tues

12th

Banbury 5 EMGP race

 

Wed

13th

Pre race prep
Main session location/route:
Embankment
Total: 4 miles

Easy run with strides, preparation for Bedford 10km

Sun

15th

Bedford 10km

 

Mon

18th

Short Intervals
Main session location/route: Willington Track
Total: 6 miles

Drills then:
15 x 1 min reps (in 2 sets) 1 min recovery between reps, 3 min between sets.

Wed

20th

Social Run
Main session location/route: Lower Stondon Golf club
Total: 8 miles

 8 mile undulating run, food after. See email for details. If you have not received this, contact jenny.lovesey@talk21.com for details.

Fri/Sat/Sun

22nd – 24th

Colworth weekend

 

Mon
No Jen

25th

Mixed Intervals
Main session location/route: Russell Park
Total: 6 miles

3 different mini sessions, varied pace and distance.

Tues

26th

Weedon 10km EMGP race

 

Wed

27th

Mixed distance/paced run
Main session location/route: Polhill ave/Kimbolton road/Putnoe Lane
Total: 8 miles

3 -2-1 miles
3 miles @10km pace
2 miles @ 5km pace
1 mile fast
Recoveries between each section


W/U = warm up       C/D = cool down