Training Dates (currently on hold due to (Covid 19)
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.
| Date | Session | Notes |
|---|---|---|
| 06-01-2020 | 6,5,4,3,2,1 Efforts | Wu, 6e, 2r, 5e, 2r, 4e, 2r, 3e, 1r, 2e, 1r, 1e, cd |
| 13-01-2020 | Teardrop Progressive Lampposts | 3 + 1, 4 + 2, 5 + 2, out + back |
| 20-01-2020 | 1,2,1,2 Efforts | Wu, 8x (1e 1r 2e 1r), cd |
| 27-01-2020 | Loughton Hills | Effort up, rest, effort down |
| 03-02-2020 | Lodge Lake Out and Backs | Wu, 2x (2e 30r 2e 2r, 3e 1r 3e 2r), cd |
| 10-02-2020 | City Centre Time Trial | 4.5k Time Trial |
| 17-02-2020 | Undulating Loop | 3 or 4 repeats Clockwise and Anticlockwise |
| 24-02-2020 | Teardrop Out and Backs | Continuous teardrop lengths |
| 02-03-2020 | 1, 3, 5, 3, 5, 1 Efforts | Wu, 1e 1r 3e 1r 5e 2r 3e 1r 5e 2r 3e 1r 1e r, e, cd |
| 09-03-2020 | Loughton Hills | Effort up, easy down |
| 16-03-2020 | 12 x 2 efforts | Wu, 12x (2e 1r), cd |
| 23-03-2020 | Teardrop sprints | 100m sprints, 200m sprints |
| 30-03-2020 | Lodge Lake Tempos | Tempo lap, recover, repeat |
All 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.