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
28/03/2022600m Loops600m efforts, 3x sets increasing effortRedway - base
04/04/2022Teardrop lamppostsMeet at car park near Loughton Baptist ChurchRedway - base
11/04/20223 x 4 x 90s4 x (90e 45r), 3 sets with 2m recovery between eachRedway - loop
18/04/2022 (BH)Shenley Wood Undulating LoopsOff-road hills, sprints, relaysOffroad - base
25/04/20222 x 4,3,2,1 Efforts2 x (4e 1r 3e 1r 2e 1r 1e 3r)Redway - loop
02/05/2022 (BH)Pyramid efforts 30e 30r, 1e 1r, 90e 90r, 2e 2r, 3e 3r, reverseRedway - loop
09/05/2022Campbell Park HillsMeet at Campbell Park pavilion Mixed - base
16/05/20221,2,1,2 Efforts8 x (1e 1r 2e 1r)Redway - loop
23/05/20224.5k City Centre Time TrialMeet at car park near Loughton Baptist ChurchRedway - base
30/05/20222 x 4 x 2.30 Efforts4 x (2.30e 45r), 3r, repeatRedway - loop
06/06/2022Shenley Wood Variable LoopsLoops - Tempo, Sprint, Tempo, RecoveryOffroad - base
13/06/2022Track SessionMeet at Stantonbury Athletics TrackTrack - base
20/06/202260, 45, 30wu, 5x(60e 60r), 60r, 6x(45e 60r), 60r, 7x(30e 45r) cdRedway - loop
27/06/20228 x 3 Out n Backs (Reducing Recoveries) 8 x 3e
R = 120, 120, 105, 90, 90, 75, 60
Redway - base