November-December 2017 : Training Schedule
Alex Rothwell, Noel Jones and Ken Toye
Day |
Date |
Training Summary |
Training Detail |
Mon |
13 Nov |
Intervals |
Long warm up to Polhill. 6 x 600m (approx) reps in pairs. 6 miles Alex / Noel |
Wed |
15 Nov |
Long Run |
River to Gurdwara. Old Ford End Rd, Greenkeepers through GD, Carnoustie, Gold Lane, A428, Goldington Rd. 8.5 miles. Noel |
Sat & Sun |
18 & 19 |
|
St Neots Half Marathon |
Mon |
20 Nov |
Tempo |
Warm up to Putnoe Ln. 2 x 2.2 mile laps at threshold pace with recovery: Putnoe, Wentworth, Kimbolton. Approx 8 miles. Alex |
Wed |
22 Nov |
Hill Reps |
Three loops of Gainsborough Rise / Turner Way figure of 8. 7 miles. Noel |
Sat & Sun |
25 & 26 |
|
3 Counties XC at Dunstable |
Mon |
27 Nov |
|
Noel away. Alex away |
Wed |
29 Nov |
|
Noel away. Alex away |
Sat & Sun |
2 & 3 Dec |
|
Bedford Harriers Half Marathon. Help out if not running, preparation and marshal duties available Sat and Sun! J |
Mon |
4 Dec |
Steady with efforts |
Route TBC. Alex |
Wed |
6 Dec |
Speed Reps |
Via Eastcotts to Wallis Way. 6 - 8 reps 2 mins on 1 min off. Bring watch will help. Noel |
Sat & Sun |
9 & 10 |
|
MK Winter Half Marathon |
Mon |
11 Dec |
Hills |
Warm up to Cemetery Hill. Short reps / pyramid session. Approx 6.5 miles. |
Wed |
13 Dec |
Steady effort |
Boundary, QD, Bowhill, Putnoe St, Brecon Way, Pheasant, Goldington Rd, High St, Embankment. 7 miles. Noel |
Sat & Sun |
16 & 17 |
|
3 counties XC at Letchworth |
Mon |
18 Dec |
Steady |
Christmas lights run around town! Approx 6.5 miles. Alex |
Wed |
20 Dec |
Fun |
Christmas fun on the track! VLM Draw and buffet in the bar Noel & Alex |
Mon |
25 Dec |
|
Go for a run so you can eat more! Stadium will be closed. |
Wed |
27 Dec |
Steady |
Easy steady approx 6 miles Route TBC on the day. Alex |
Sat & Sun |
30 & 31 |
|
Ely New Year’s Eve 10k |