Training Dates (please see COVID 19 page for information on our return to training)

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 both runs is the car park on BRADWELL ROAD, LOUGHTON MK5 8DY (updated 5/10/2020)
https://maps.app.goo.gl/eN3V8ZBMsMi28GWC6. 

NB. REMEMBER YOUR LIGHT AND HI VIZ OR YOU MAY NOT BE ABLE TO JOIN THE RUN

DateSessionNotes
19/10/2020Teardrop sprintsOut and back threshold, 12x(40e 1r)
26/10/20201,2,1,2 EffortsWu, 8x(1e 1r 2e 1r), cd
02/11/2020Undulating LoopsRepeats Clockwise and Anticlockwise
09/11/20201, 3, 5, 3, 5, 1 EffortsWu, 1e 1r 3e 1r 5e 2r 3e 1r 5e 2r 3e 1r 1e r, e, cd
16/11/2020Loughton HillsEffort up, easy down
23/11/2020Alternating 8 x 3 effortsWu, 12x(3e 90r), cd. Alternating 10k/5k pace
30/11/2020Lodge Lake Out and BacksWu, 2x(2e 30r 2e 2r, 3e 1r 3e 2r), cd
07/12/2020Alternating 1m efforts @ Undulating LoopsWu, 8x(1hard 1moderate), 5r, 8x(1h 1m), cd
14/12/2020Teardrop Progressive Lampposts3 + 1, 4 + 2, 5 + 2, out + back
21/12/202012 x 2 effortsWu, 12x(2e 1r), cd
28/12/2020Christmas BreakTest out your new shoes on a Fartlek run
04/01/20216,5,4,3,2,1 EffortsWu, 6e, 2r, 5e, 2r, 4e, 2r, 3e, 1r, 2e, 1r, 1e, cd
11/01/2021Teardrop Descending Out and BacksWu, 4e 1r 4e, 3e 1r 3e, 2e 30r 2e, 1e 15r 1e, 30e 15r 30e, cd
18/01/20211,2,1,2 EffortsWu, 8x(1e 1r 2e 1r), cd
25/01/2021Loughton HillsEffort up, easy down