Kevin, Tony & Sally's Group - August/September 2018
Home

Date

Coach

Session

Location

Comments

 

22/08

 

K
 

 

12 X 2 Mins Hard with 1 Min Rec

 

Willington Track

 

 

29/08

 
T

 

4x400
4x300
4x200
4x100
Equal recovery

 
Mowsbury Park
B660 Car park
MK418DY
6:45 Start

 

 

 

05/09

 

K  

 

6(6x30 sec Hard 30sec Easy)
Each set of 6 as increased gradient

 

Willington Track Bridge

 

 

 

 

12/09

 

K
 

 

3(3 Min E,3 Min M, 3 Min H) 90sec rec

 

River footpath towards Kempston Mill

 

 

19/09

 

M

 

5 x 30 sec Fast, 5 x 1 Min @ 5k pace
5 x 2 Min @ 10 K Pace all with 1 Min recoveries. 2 Minutes very easy between sets.

 

Shortstown Village Hall
Car Park
MK420QL
6:45 Start

 

 

26/09

 

T

 

30 Mins Robin Hill/Cemetery Hill loop

 

 

 

05/10

 

S

 

Drills, 8x1:45, 4x 45 sec all with 75 sec Rec, W/D + Core.

 

Polehill,Kimbolton Rd,Goldington Rd

 

Standalone 10K
Club Champs

 

12/10

 

T

 

7 X 1K  As E,M,H,E,M,H,H

 

Embankment

 



Fellow Runners & Triathlete's

Please find attached a running schedule for a new Triathlon based running group that myself (Kevin) along with Tony & Sally will be starting on 3/1/18.

Initially we will hold the sessions only on Wednesday’s but we hope to add a further day as time progresses.

The sessions will reflect reverse periodisation and strength training as suggested by Perry at the recent training day (speed work in winter combined with hill work). They will be gradually progressive.

Sessions will mainly be loop or time based to allow for regrouping, encouraging each other and general banter.

It is not possible to coach a hugely diverse group in terms of ability so initially the sessions will be suitable for anyone who can run 8:15/Mile or faster for a sustained period of time, they will be approximately 8 miles long.

If you know anyone who might be interested in joining this group please let me know. Also if you have any queries or suggestions regarding the group or sessions then you can contact me on kwil789517@aol.com.

Kevin, Tony & Sally