Training Dates

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).
https://goo.gl/maps/M6LuL6HkTCCW95gy9.

NB. REMEMBER YOUR LIGHT AND HI VIZ

DateSessionNotes
12/04/2021Descending Out and Backs (Teardrops)Wu, 4e 1r 4e, 3e 1r 3e, 2e 30r 2e, 1e 15r 1e, 30e 15r 30e, cd
19/04/20216 x 3 efforts6 x (3e 90r) Aim for 5k pace
26/04/20212 x 4,3,2,1 Efforts2 x (4e 1r 3e 1r 2e 1r 1e 3r)
03/05/2021Hills8 x effort up + easy down, 4 x 15s uphill sprint + full recover
10/05/2021City Centre Time Trial4.5k Time Trial
17/05/202115 x 45sContinuous run including 15 x (45s effort 75s moderate)
24/05/20211,2,1,2 Efforts8 x (1e 1r 2e 1r)
31/05/2021Out and back efforts2 x (2e 30r 2e 2r, 3e 1r 3e 2r)
07/06/2021Continuous undulating route (Campbell Park)5 x (5e 2r) on a hilly route
14/06/20212 x 4 x 2.30 Efforts4 x (2.30e 45r), 3r, repeat
21/06/20216,5,4,3,2,1 Efforts6e, 2r, 5e, 2r, 4e, 2r, 3e, 1r, 2e, 1r, 1e
28/06/2021Continuous undulating route (Shenley Wood)Continuous 1k loop: threshold, sprint, threshold, recovery
05/07/2021Bleep test + sprints/relays