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

DateSessionNotes
30/08/20211,2,1,2 Efforts8 x (1e 1r 2e 1r)
06/09/2021Undulating LoopsClockwise + Anticlockwise
13/09/20212 x 4 x 2.30 Efforts4 x (2.30e 45r), 3r, repeat
20/09/2021Out n Backs2 x (2e 30r 2e 2r, 3e 1r 3e 2r)
27/09/20216 x 3 efforts6 x (3e 90r) Aim for 5k pace
04/10/2021Campbell Park Hills3 x (5e 2r) + hill efforts
11/10/20213 x 4 x 90s4 x (90e 45r), 3 sets with 2m recovery between each
18/10/202115 x 45swu, 15 x (45e 60r) cd
25/10/20212 x 4,3,2,1 Efforts2 x (4e 1r 3e 1r 2e 1r 1e 3r)
01/11/2021Time Trial