Jen, Mark, Chris, Neil Training Schedule September 2018

Jen, Mark, Chris, Neil - Training Schedule: September 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

Mon

27th

Bank Holiday No planned session

Wed

29th

Long Intervals
Main session location/route: Polhill/Kimbolton/Goldington loop
Total: 8 miles

3 x 2 miles @ between 5km and 10km pace

Mon

3rd

Hills - strength
Main session location/route: Wallis Way
Total: 7 miles

Pyramid (distance) hill reps
Option A: 8 hill reps
Option B: 9 hill reps (additional 0.7 mile)

Wed
No Mark

5th

Intervals - speed
Main session location/route: Willington Track

Total: 6 – 7 miles

Drills then:
14 x 2 min intervals with half time (1 minute regrouping recovery) in two sets of 7. 3 min recovery between sets

Wed

5th

Hatfield 5km series race 1

Mon

10th

Intervals and social - endurance
Main session location/route: Meet at Clapham Golf Club Green Lane MK41 6ET @6.30pm
Total: 6 miles

Drills then:
Lampost Interval/pyramid session followed by showers and food at the golf club. See email for details. If you need info email jenny.lovesey@talk21.com

Wed
No Chris

12th

Tempo – speed endurance
Main session location/route: http://www.gmap-pedometer.com/?r=7271980 Norse/Wentworth/Kimbolton/Goldington/Polhill
Total: 8 miles

Tempo 5 miles.

Run at brisk, non conversational pace

Option A Start 4 minutes ahead of Option B

Mon

17th

Push on Past Hills - endurance
Main session location/route: Pennine Way
Total: 7 miles

30 minutes continuous hills. Efforts end on flat past the top of the hill.

Wed
No Mark
Coaches meeting

19th

Club Charity Timed mile

1 mile timed run on the track. An annual event to support club charity Autism Bedfordshire, so bring your pennies for the bucket.

Wed

19th

Hatfield 5km series race 2

Mon

24th

**Reduced Recovery Reps (RRR)** - speed endurance

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

Drills then:
4 x 2mins with 2 mins regrouping recoveries
4 x 2 mins with 1.45 mins regrouping recoveries
4 x 2 mins with 1.30 mins regrouping recoveries
Reps at 5km pace

Wed

26th

Steady with efforts - endurance
Main session location/route: http://www.gmap-pedometer.com/?r=7175760 via Embankment, Bedford Rd, Hillgrounds, Margetts, Cowbridge, West End, Mile, Eastcotts, Cardington rd, Oasis.
Cutoff – double back at Hillgrounds
Total: 6 miles

A steady run with opportunities for long efforts with circle back regrouping at various points.

Options to cut back for 5 miles or to take shortcut at Hillgrounds.

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.) 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
Mon	27th	Bank Holiday No planned session
Wed	29th	Long Intervals Main session location/route: Polhill/Kimbolton/Goldington loop Total: 8 miles	3 x 2 miles @ between 5km and 10km pace
Mon	3rd	Hills - strength Main session location/route: Wallis Way Total: 7 miles	Pyramid (distance) hill reps Option A: 8 hill reps Option B: 9 hill reps (additional 0.7 mile)
Wed No Mark	5th	Intervals - speed Main session location/route: Willington Track Total: 6 – 7 miles	Drills then: 14 x 2 min intervals with half time (1 minute regrouping recovery) in two sets of 7. 3 min recovery between sets
Wed	5th	Hatfield 5km series race 1
Mon	10th	Intervals and social - endurance Main session location/route: Meet at Clapham Golf Club Green Lane MK41 6ET @6.30pm Total: 6 miles	Drills then: Lampost Interval/pyramid session followed by showers and food at the golf club. See email for details. If you need info email jenny.lovesey@talk21.com
Wed No Chris	12th	Tempo – speed endurance Main session location/route: http://www.gmap-pedometer.com/?r=7271980 Norse/Wentworth/Kimbolton/Goldington/Polhill Total: 8 miles	Tempo 5 miles. Run at brisk, non conversational pace Option A Start 4 minutes ahead of Option B
Mon	17th	Push on Past Hills - endurance Main session location/route: Pennine Way Total: 7 miles	30 minutes continuous hills. Efforts end on flat past the top of the hill.
Wed No Mark Coaches meeting	19th	Club Charity Timed mile	1 mile timed run on the track. An annual event to support club charity Autism Bedfordshire, so bring your pennies for the bucket.
Wed	19th	Hatfield 5km series race 2
Mon	24th	Reduced Recovery Reps (RRR) - speed endurance Main session location/route: Russell Park Total: 6 miles	Drills then: 4 x 2mins with 2 mins regrouping recoveries 4 x 2 mins with 1.45 mins regrouping recoveries 4 x 2 mins with 1.30 mins regrouping recoveries Reps at 5km pace
Wed	26th	Steady with efforts - endurance Main session location/route: http://www.gmap-pedometer.com/?r=7175760 via Embankment, Bedford Rd, Hillgrounds, Margetts, Cowbridge, West End, Mile, Eastcotts, Cardington rd, Oasis. Cutoff – double back at Hillgrounds Total: 6 miles	A steady run with opportunities for long efforts with circle back regrouping at various points. Options to cut back for 5 miles or to take shortcut at Hillgrounds.