CLUB RUNS RESUME ON MONDAY 29 MARCH 2021
(Please see COVID 19 page for further information)
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).
|10/05/2021||3 x 4 x 90s||4 x (90e 45r), 3 sets with 2m recovery between each|
|17/05/2021||Campbell Park Hills||3 x (5e 2r) + hill efforts|
|24/05/2021||1,2,1,2 Efforts||8 x (1e 1r 2e 1r)|
|07/06/2021||Undulating Loops||Clockwise + Anticlockwise|
|14/06/2021||2 x 4 x 2.30 Efforts||4 x (2.30e 45r), 3r, repeat|
|21/06/2021||Bleep test + sprints/relays|
|28/06/2021||6,5,4,3,2,1 Efforts||6e, 2r, 5e, 2r, 4e, 2r, 3e, 1r, 2e, 1r, 1e|
|05/07/2021||Continuous undulating route (Shenley Wood)||Continuous 1k loop: threshold, sprint, threshold, recovery|
|12/07/2021||Striders Handicap 5K (TBC)|
|19/07/2021||6 x 3 efforts||6 x (3e 90r) Aim for 5k pace|
|26/07/2021||Hills||8 x effort up + easy down, 4 x 15s uphill sprint + full recover|
|02/08/2021||2 x 4,3,2,1 Efforts||2 x (4e 1r 3e 1r 2e 1r 1e 3r)|
|09/08/2021||15 x 45s||Continuous run including 15 x (45s effort 75s moderate)|