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).


DateSession nameSession notesTerrain/Style
16/10/20232 x 4 x 2.30 Efforts4 x (2.30e 45r), 3r, repeatRedway - loop
23/10/202310 x 2mins10 x (2e 1r)Redway - loop
30/10/20235k Time TrialRoute as per last time, meet at leisure centreRedway - base
06/11/20232 x 4,3,2,1 Efforts2 x (4e 1r 3e 1r 2e 1r 1e 3r)Redway - loop
13/11/2023Teardrop LamppostsLamppost efforts - pyramidRedway - base
20/11/20233 x 4 x 90s4 x (90e 45r), 3 sets with 3m recovery between eachRedway - loop
27/11/2023600m Loops600m efforts, 3x sets increasing effortRedway - base
04/12/2023Pyramid efforts 30e 30r, 1e 1r, 90e 90r, 2e 2r, 3e 3r, reverseRedway - loop
11/12/2023Loughton HillsMeet at Leisure centreRedway - base
18/12/2023Undulating LoopsLoops - Clockwise + anticlockwiseRedway - base
25/12/2023 (BH)Merry ChristmasNo sessionNo session
01/01/2024 (BH)60, 45, 30wu, 6x(60e 60r), 60r, 7x(45e 60r), 60r, 8x(30e 45r) cdRedway - loop