Jen, Mark, Chris - Training Schedule:
July 2016
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Day |
Date |
Training Summary |
Session Details |
Mon |
4th |
Hills Main session location: Pennine Road Total: 5 miles |
W/U 1 mile easy pace Main session: 10 x effort up hill and onto the short flat, loop back and recovery down hill C/D 1 mile easy pace |
Wed EMAC at MK |
6th |
Intervals Main session location: Willington Track Total: 6 1/2 miles |
W/U 1 mile easy pace Main session: 15 x 2 min reps with 1 min recoveries 2 sets with 4 mins recoveries between sets C/D 1 mile easy pace |
Mon NO MARK |
11th |
Timed 5km run (4) Club training session Main session location: Bedford Park. 5km starts at 7:15pm Meet at stadium as usual 6.30pm or at Bedford Park 7pm ish. Total: 6 miles |
W/U 1 1/2 mile very easy pace Main session: 5KM TT C/D 1 1/2 mile easy pace |
Wed NO MARK |
13th |
Tempo Run Main session location: http://www.gmap-pedometer.com/?r=6894656 Total: 6 1/2 miles |
W/U 1 mile easy pace Tempo Run, ideally faster than 10km pace but slower than 5km pace. C/D 1 mile easy pace |
Mon |
18th |
Social Run (Fred’s leaving run) Meet at the Horse and Groom Clapham @ 6.30pm. 6 mile route (TBD) then food after. Please let Fred know if you are eating afterwards. |
|
Wed |
20th |
Intervals Main session location: Willington Track |
W/U 1 mile easy Main session: 45 mins run with 4 mins at steady pace then 1 min effort, no recoveries. C/D 1 mile easy pace |
Mon |
25th |
Steady Run 8 mile route: http://www.gmap-pedometer.com/?r=6823043 5 mile route: http://www.gmap-pedometer.com/?r=6823036 |
8 mile steady run with a cut off for those running Doug Anderson 5km on Wednesday. |
Wed |
27th |
Doug Anderson 5km Race No planned coached session |
Please think about volunteering to marshal if you are not racing. |
Thur |
28th |
Fairlands Valley 3km relays |
Contact Gary Finch via message board or talk to one of the coaches if you are interested. |
W/U = warm up C/D = cool down