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