Jen, Mark, Chris - Training Schedule: December 2016

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Day	Date	Training Summary	Session Details
Mon	28th	Long Intervals Main session location: Embankment	W/U 1 mile easy pace Main session: 7 x 1km reps in 6 min T/A C/D 1 mile easy pace
Wed	30th	Steady 8/5 Main session Location/route: http://www.gmap-pedometer.com/?r=6962197	Steady run. (Cut off at end of Putnoe Lane, got down Polhill for 5 miles)
Sun	4th	Harriers Half marathon
Mon	5th	Long intervals Location/route: Polhill/Kimbolton/Goldington Total: 7 miles	1 mile easy pace to Polhill Avenue Main session: 4 x 10 minutes with 2 minute recoveries 1 mile easy pace
Wed	7th	Tempo run Main session Location/route: Goldington/Norse/Wentworth/ Kimbolton/Goldington/Polhill Total: 8 miles	W/U 1 mile easy pace to top of Barkers Lane Main session: 6 miles @tempo pace C/D 1 mile easy pace
Mon	12th	Hills Main session Location/route: Merlin Gardens Total: 7 miles	W/U 1.5 mile easy pace to Merlin Gardens Main session: Varied hill intervals C/D 1.5 mile easy pace
Wed	14th	Negative split Main session location: Park road out to Clapham and back Total: 8 miles	W/U 1.5 mile easy pace Main session: 20 mins run out, aim to get back in under 20 mins C/D 1.5 mile easy pace
Sun	18th	3 Counties XC North Herts Check Harriers website, messageboard, noticeboard at stadium and your emails for info.
Mon	19th	Christmas lights run Main session location/route: we’re not telling…places in Bedford. Total: 7 miles	Bit of running, bit of scoring the displays out of 10. Festive dress is optional but does make Mark’s photos look better.
Wed	21st	Whole Club session Fun and Festive Relays etc on the track.  Also, tonight is the night if you still would like an entry to VMLM as it’s the club draw.
Mon NO JEN	26th	NO PLANNED SESSION
Wed NO JEN	28th	Easy/Steady Run	Steady 6/7 miler. Route TBD

W/U = warm up       C/D = cool down