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).
|Date||Session name||Session notes||Comments|
|13/09/2021||2 x 4 x 2.30 Efforts||4 x (2.30e 45r), 3r, repeat||Redway - loop|
|27/09/2021||6 x 3 efforts||6 x (3e 90r) Aim for 5k pace||Redway - loop|
|04/10/2021||Loughton Hills||Effort up + down|
Hard up easy down
|Meet at car park on Bradwell Road, near Talbot Inn|
|11/10/2021||3 x 4 x 90s||4 x (90e 45r), 3 sets with 2m recovery between each||Redway - loop|
|18/10/2021||Out n Backs||2 x (2e 30r 2e 2r, 3e 1r 3e 2r)||Redway - single base|
|25/10/2021||2 x 4,3,2,1 Efforts||2 x (4e 1r 3e 1r 2e 1r 1e 3r)||Redway - loop|
|01/11/2021||Time Trial||4.5k city centre time trial||Meet at car park on Bradwell Road, near Talbot Inn|
|08/11/2021||Undulating Loops||Clockwise + Anticlockwise||Redway - single base|
|15/11/2021||1,2,1,2 Efforts||8 x (1e 1r 2e 1r)||Redway - loop|
|22/11/2021||400m Loops||400m efforts + relays and sprints||Redway - single base|
|29/11/2021||15 x 45s||wu, 15 x (45e 60r) cd||Redway - loop|