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.
| Date | Session | Notes |
|---|---|---|
| 12/04/2021 | Descending Out and Backs (Teardrops) | Wu, 4e 1r 4e, 3e 1r 3e, 2e 30r 2e, 1e 15r 1e, 30e 15r 30e, cd |
| 19/04/2021 | 6 x 3 efforts | 6 x (3e 90r) Aim for 5k pace |
| 26/04/2021 | 2 x 4,3,2,1 Efforts | 2 x (4e 1r 3e 1r 2e 1r 1e 3r) |
| 03/05/2021 | Hills | 8 x effort up + easy down, 4 x 15s uphill sprint + full recover |
| 10/05/2021 | City Centre Time Trial | 4.5k Time Trial |
| 17/05/2021 | 15 x 45s | Continuous run including 15 x (45s effort 75s moderate) |
| 24/05/2021 | 1,2,1,2 Efforts | 8 x (1e 1r 2e 1r) |
| 31/05/2021 | Out and back efforts | 2 x (2e 30r 2e 2r, 3e 1r 3e 2r) |
| 07/06/2021 | Continuous undulating route (Campbell Park) | 5 x (5e 2r) on a hilly route |
| 14/06/2021 | 2 x 4 x 2.30 Efforts | 4 x (2.30e 45r), 3r, repeat |
| 21/06/2021 | 6,5,4,3,2,1 Efforts | 6e, 2r, 5e, 2r, 4e, 2r, 3e, 1r, 2e, 1r, 1e |
| 28/06/2021 | Continuous undulating route (Shenley Wood) | Continuous 1k loop: threshold, sprint, threshold, recovery |
| 05/07/2021 | Bleep test + sprints/relays |