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.

06-01-20206,5,4,3,2,1 EffortsWu, 6e, 2r, 5e, 2r, 4e, 2r, 3e, 1r, 2e, 1r, 1e, cd
13-01-2020Teardrop Progressive Lampposts3 + 1, 4 + 2, 5 + 2, out + back
20-01-20201,2,1,2 EffortsWu, 8x (1e 1r 2e 1r), cd
27-01-2020Loughton HillsEffort up, rest, effort down
03-02-2020Lodge Lake Out and BacksWu, 2x (2e 30r 2e 2r, 3e 1r 3e 2r), cd
10-02-2020City Centre Time Trial4.5k Time Trial
17-02-2020Undulating Loop3 or 4 repeats Clockwise and Anticlockwise
24-02-2020Teardrop Out and BacksContinuous teardrop lengths
02-03-20201, 3, 5, 3, 5, 1 EffortsWu, 1e 1r 3e 1r 5e 2r 3e 1r 5e 2r 3e 1r 1e r, e, cd
09-03-2020Loughton HillsEffort up, easy down
16-03-202012 x 2 effortsWu, 12x (2e 1r), cd
23-03-2020Teardrop sprints100m sprints, 200m sprints
30-03-2020Lodge Lake TemposTempo 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.