Jen, Mark, Chris, Neil Training Schedule March 2018

Jen, Mark, Chris - Training Schedule: March 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

Mon
RECOVERY WEEK

5th

Easy Run
Main session location/route: http://www.gmap-pedometer.com/?r=7204459
Total: 6 miles

This is a very easy run, designed to maintain your running frequency but with a lower intensity and speed.

Wed
RECOVERY WEEK

7th

Steady and social
Main session location/route: http://www.gmap-pedometer.com/?r=7204465
Total: 10KM

A steady run to aid your recovery week.
Social – meet at Radhuni on the Embankment at about 8pm.

Mon

12th

Lengthening intervals
Main session location/route:
Caves lane loop
Total: 6 – 7 miles

4 loops of Caves lane, increasing in effort length each time. Recovery between loops.

Wed

14th

Hills
Main session location/route:
Gainsborough Rise
Total: 7/8 miles

OPTION A:
3 x Gainsborough loop with no recoveries
OPTION B:
5 x Gainsborough loop with no recoveries and double cemetery hill on loops 2, 3 and 4

Sun

18th

OAKLEY 20

Please try to help if you are able to.

Mon
No Mark

19th

Mixed long intervals
Main session location/route: Polhill Avenue
Total: 6 miles

3 miles @10km pace
2 miles @5km pace
1 mile fast!
Recoveries between each set

Wed
Coaches’ meeting

21st

Steady run
Main session location/route: http://www.gmap-pedometer.com/?r=7204470
Total: 9 miles

9 mile steady run. We will be starting promptly @6.30pm so please note the route if you think you may be a little late and join us en route.

Clocks go forward this weekend

Mon
No Jen/Neil/Chris

26th

Dual paced run
Main session location/route: Tesco Alleyway
Total: 7 - 8 miles

50 minutes alternating marathon pace with 10km pace.

Wed

28th

Hills
Main session location/route: http://www.gmap-pedometer.com/?r=7204474
Total: 7 miles

7 miles of continuous steady up and down running

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
Mon RECOVERY WEEK	5th	Easy Run Main session location/route: http://www.gmap-pedometer.com/?r=7204459 Total: 6 miles	This is a very easy run, designed to maintain your running frequency but with a lower intensity and speed.
Wed RECOVERY WEEK	7th	Steady and social Main session location/route: http://www.gmap-pedometer.com/?r=7204465 Total: 10KM	A steady run to aid your recovery week. Social – meet at Radhuni on the Embankment at about 8pm.
Mon	12th	Lengthening intervals Main session location/route: Caves lane loop Total: 6 – 7 miles	4 loops of Caves lane, increasing in effort length each time. Recovery between loops.
Wed	14th	Hills Main session location/route: Gainsborough Rise Total: 7/8 miles	OPTION A: 3 x Gainsborough loop with no recoveries OPTION B: 5 x Gainsborough loop with no recoveries and double cemetery hill on loops 2, 3 and 4
Sun	18th	OAKLEY 20	Please try to help if you are able to.
Mon No Mark	19th	Mixed long intervals Main session location/route: Polhill Avenue Total: 6 miles	3 miles @10km pace 2 miles @5km pace 1 mile fast! Recoveries between each set
Wed Coaches’ meeting	21st	Steady run Main session location/route: http://www.gmap-pedometer.com/?r=7204470 Total: 9 miles	9 mile steady run. We will be starting promptly @6.30pm so please note the route if you think you may be a little late and join us en route.
Clocks go forward this weekend
Mon No Jen/Neil/Chris	26th	Dual paced run Main session location/route: Tesco Alleyway Total: 7 - 8 miles	50 minutes alternating marathon pace with 10km pace.
Wed	28th	Hills Main session location/route: http://www.gmap-pedometer.com/?r=7204474 Total: 7 miles	7 miles of continuous steady up and down running