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 | Notes |
|---|---|---|
| 28/06/2021 | Continuous undulating route (Shenley Wood) | Continuous 1k loop: threshold, sprint, threshold, recovery |
| 05/07/2021 | Bleep test + sprints/relays | |
| 12/07/2021 | 6 x 3 efforts | 6 x (3e 90r) Aim for 5k pace |
| 19/07/2021 | Campbell Park Hills | 3 x (5e 2r) + hill efforts |
| 26/07/2021 | 15 x 45s | wu, 15 x (45e 60r) cd |
| 02/08/2021 | Out n Backs | 2 x (2e 30r 2e 2r, 3e 1r 3e 2r) |
| 09/08/2021 | 2 x 4,3,2,1 Efforts | 2 x (4e 1r 3e 1r 2e 1r 1e 3r) |
| 16/08/2021 | 3 x 4 x 90s | 4 x (90e 45r), 3 sets with 2m recovery between each |
| 23/08/2021 | Striders handicap 5k | |
| 30/08/2021 | 1,2,1,2 Efforts | 8 x (1e 1r 2e 1r) |
| 06/09/2021 | Continuous undulating route (Shenley Wood) | Continuous 1k loop: threshold, sprint, threshold, recovery |
| 13/09/2021 | 2 x 4 x 2.30 Efforts | 4 x (2.30e 45r), 3r, repeat |
| 20/09/2021 | Undulating Loops | Clockwise + Anticlockwise |