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
28/06/2021Continuous undulating route (Shenley Wood)Continuous 1k loop: threshold, sprint, threshold, recovery
05/07/2021Bleep test + sprints/relays
12/07/20216 x 3 efforts6 x (3e 90r) Aim for 5k pace
19/07/2021Campbell Park Hills3 x (5e 2r) + hill efforts
26/07/202115 x 45swu, 15 x (45e 60r) cd
02/08/2021Out n Backs2 x (2e 30r 2e 2r, 3e 1r 3e 2r)
09/08/20212 x 4,3,2,1 Efforts2 x (4e 1r 3e 1r 2e 1r 1e 3r)
16/08/20213 x 4 x 90s4 x (90e 45r), 3 sets with 2m recovery between each
23/08/2021Striders handicap 5k
30/08/20211,2,1,2 Efforts8 x (1e 1r 2e 1r)
06/09/2021Continuous undulating route (Shenley Wood)Continuous 1k loop: threshold, sprint, threshold, recovery
13/09/20212 x 4 x 2.30 Efforts4 x (2.30e 45r), 3r, repeat
20/09/2021Undulating LoopsClockwise + Anticlockwise