Jen, Mark, Chris, Neil - Training Schedule:
October 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:
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Day |
Date |
Training Summary |
Session Details |
Mon |
1st |
Long Intervals |
4 x 10 minutes @ 10km pace with 2 min recoveries between efforts |
Wed |
3rd |
Hills Total: 7 – 9 miles |
OPTION A: |
Friday |
5th |
Circuits start 6.30pm at stadium |
No track ticket required. You do need to be a paid up Harrier. |
Mon |
8th |
Hills |
Paired run alternating effort with recoveries. |
Wed |
10th |
Bridges Run |
Details of route given on the night via a map to follow. See info in email regarding fish and chips. |
Mon |
15th |
Tempo Run |
6 mile tempo run |
Wed |
17th |
Bondarenko ** |
3 sets of continuous |
Sun |
21st |
Ampthill Trophy |
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Mon |
22nd |
Hills |
Figure of 8 loop (4 miles) |
Wed |
24th |
Varied intervals Even Stevens |
10 mins marathon pace/2 mins jog |
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27th |
CLOCKS CHANGE |
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Mon |
29th |
Steady |
8 or 5 mile with cut offs |
W/U = warm up C/D = cool down