Training Dates
Monday night is interval training. This lasts about an hour and includes a warm up and a cool down run with hard efforts in between.
Wednesday night sessions involve a 70-minute run covering approximately 10km. These sessions will be run at a relaxed pace on and off road, depending on the time of year and weather conditions.
Please note that the new meeting point for the foreseeable future will be the Shenley Wood car park on Merlewood Drive (updated 28/03/2021).
https://goo.gl/maps/M6LuL6HkTCCW95gy9.
| Date | Session name | Session notes | Comments |
|---|---|---|---|
| 03/01/2022 | 600m Loops | 600m efforts, 3x sets increasing effort | Redway - base |
| 10/01/2022 | 3 x 4 x 90s | 4 x (90e 45r), 3 sets with 2m recovery between each | Redway - loop |
| 17/01/2022 | Undulating Loops | Clockwise + Anticlockwise | Redway - base |
| 24/01/2022 | 2 x 4,3,2,1 Efforts | 2 x (4e 1r 3e 1r 2e 1r 1e 3r) | Redway - loop |
| 31/01/2022 | Time Trial | 4.5k city centre time trial | Meet at car park on Bradwell Road, near Talbot Inn |
| 07/02/2022 | Pyramid efforts | 30e 30r, 1e 1r, 90e 90r, 2e 2r, 3e 3r, reverse | Redway - loop |
| 14/02/2022 | Out n Backs | 3 x (1e 30r 1e 2r, 2e 30r 2e 2r) | Redway - base |
| 21/02/2022 | 2 x 4 x 2.30 Efforts | 4 x (2.30e 45r), 3r, repeat | Redway - loop |
| 28/02/2022 | Loughton Hills | Meet at car park near Loughton Baptist Church | Redway - base |
| 07/03/2022 | 1,2,1,2 Efforts | 8 x (1e 1r 2e 1r) | Redway - loop |
| 14/03/2022 | 8 x 3 Out n Backs (Reducing Recoveries) | 8 x 3e R = 120, 120, 105, 90, 90, 75, 60 | Redway - base |
| 21/03/2022 | 5 x 60, 45, 30 | wu, 5 x (60e 60r), 5 x (45e 60r), 5 x (30e 60r) cd | Redway - loop |
| 28/03/2022 | Shenley Wood Loops | Off-road hills, sprints, relays | Redway - base |