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 Shenley Leisure Centre, Burchard Cres, Shenley Church End, Milton Keynes MK5 6HF (updated 16/10/2022).
| Date | Session name | Session notes | Terrain/Style |
|---|---|---|---|
| 16/10/2023 | 2 x 4 x 2.30 Efforts | 4 x (2.30e 45r), 3r, repeat | Redway - loop |
| 23/10/2023 | 10 x 2mins | 10 x (2e 1r) | Redway - loop |
| 30/10/2023 | 5k Time Trial | Route as per last time, meet at leisure centre | Redway - base |
| 06/11/2023 | 2 x 4,3,2,1 Efforts | 2 x (4e 1r 3e 1r 2e 1r 1e 3r) | Redway - loop |
| 13/11/2023 | Teardrop Lampposts | Lamppost efforts - pyramid | Redway - base |
| 20/11/2023 | 3 x 4 x 90s | 4 x (90e 45r), 3 sets with 3m recovery between each | Redway - loop |
| 27/11/2023 | 600m Loops | 600m efforts, 3x sets increasing effort | Redway - base |
| 04/12/2023 | Pyramid efforts | 30e 30r, 1e 1r, 90e 90r, 2e 2r, 3e 3r, reverse | Redway - loop |
| 11/12/2023 | Loughton Hills | Meet at Leisure centre | Redway - base |
| 18/12/2023 | Undulating Loops | Loops - Clockwise + anticlockwise | Redway - base |
| 25/12/2023 (BH) | Merry Christmas | No session | No session |
| 01/01/2024 (BH) | 60, 45, 30 | wu, 6x(60e 60r), 60r, 7x(45e 60r), 60r, 8x(30e 45r) cd | Redway - loop |