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.

NB. REMEMBER YOUR LIGHT AND HI VIZ IN WINTER

DateSession nameSession notesComments
13/09/20212 x 4 x 2.30 Efforts4 x (2.30e 45r), 3r, repeatRedway - loop
27/09/20216 x 3 efforts6 x (3e 90r) Aim for 5k paceRedway - loop
04/10/2021Loughton HillsEffort up + down
Hard up easy down
Hill sprints
Meet at car park on Bradwell Road, near Talbot Inn
11/10/20213 x 4 x 90s4 x (90e 45r), 3 sets with 2m recovery between eachRedway - loop
18/10/2021Out n Backs2 x (2e 30r 2e 2r, 3e 1r 3e 2r)Redway - single base
25/10/20212 x 4,3,2,1 Efforts2 x (4e 1r 3e 1r 2e 1r 1e 3r)Redway - loop
01/11/2021Time Trial4.5k city centre time trialMeet at car park on Bradwell Road, near Talbot Inn
08/11/2021Undulating LoopsClockwise + AnticlockwiseRedway - single base
15/11/20211,2,1,2 Efforts8 x (1e 1r 2e 1r)Redway - loop
22/11/2021400m Loops400m efforts + relays and sprintsRedway - single base
29/11/202115 x 45swu, 15 x (45e 60r) cd Redway - loop