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).


DateSession nameSession notesTerrain/Style
01/08/20223 x 4 x 90s4 x (90e 45r), 3 sets with 2m recovery between eachRedway - loop
08/08/2022Jane Edwardson Trophy5K Handicap race
Willen parkrun route
Redway - base
15/08/20221,2,1,2 Efforts6 x (1e 1r 2e 1r)Redway - loop
22/08/2022Teardrop lamppostsMeet at car park near Loughton Baptist ChurchRedway - base
29/08/2022 (BH)2 x 4 x 2.30 Efforts4 x (2.30e 45r), 3r, repeatRedway - loop
05/09/20224.5k City Centre Time TrialMeet at car park near Loughton Baptist ChurchRedway - base
12/09/202260, 45, 30wu, 6x(60e 60r), 60r, 7x(45e 60r), 60r, 8x(30e 45r) cdRedway - loop
19/09/20228 x 3 Out n Backs (Reducing Recoveries) 8 x 3e
R = 60, 120, 60, 90, 45, 75, 45
Redway - base
26/09/2022Pyramid efforts 30e 30r, 1e 1r, 90e 90r, 2e 2r, 3e 3r, reverseRedway - loop
03/10/2022Track Session (TBC)Meet at Stantonbury Athletics TrackTrack - base
10/10/20222 x 4,3,2,1 Efforts2 x (4e 1r 3e 1r 2e 1r 1e 3r)Redway - loop
17/10/2022600m Loops600m efforts, 3x sets increasing effortRedway - base
24/10/2022Loughton HillsMeet at Car Park by Loughton Baptist Church Redway - base
31/10/2022Undulating LoopsLoops - Clockwise + anticlockwiseRedway - base