Training Dates

CANCELLED UNTIL FURTHER NOTICE

(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 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

DateSession (+ Venue if rules allow)Notes
02/02/20216 x 3 efforts6 x (3e 90r) Aim for 5k pace
09/02/2021Hills8 x effort up + easy down, 4 x 15s uphill sprint + full recover
16/02/2021Fartlek incl 15 x 45Continuous run including 15 x (45s effort 75s moderate)
23/02/20211,2,1,2 Efforts8 x (1e 1r 2e 1r)
02/03/2021Out and back efforts (Lodge Lake)2 x (2e 30r 2e 2r, 3e 1r 3e 2r)
09/03/20212 x 4 x 2.30 Efforts4 x (2.30e 45r), 3r, repeat
16/03/2021Continuous undulating route (Campbell Park)5 x (5e 2r) on a hilly route
23/03/20216,5,4,3,2,1 Efforts6e, 2r, 5e, 2r, 4e, 2r, 3e, 1r, 2e, 1r, 1e
30/03/2021Time trial (City Centre)City centre 4.5k, or virtual 5k
06/04/202112 x 2 Efforts12 x (2e 1r)
13/04/2021Descending Out and Backs (Teardrops)Wu, 4e 1r 4e, 3e 1r 3e, 2e 30r 2e, 1e 15r 1e, 30e 15r 30e, cd
20/04/20212 x 4,3,2,1 Efforts2 x (4e 1r 3e 1r 2e 1r 1e 3r)
27/04/2021Hills (Loughton)8 x effort up + easy down, 4 x 15s uphill sprint + full recover
04/05/2021Continuous undulating route (Shenley Wood)Continuous 1k loop: threshold, sprint, threshold, recovery