Jen, Mark, Chris - Training Schedule: June 2016


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Day

Date

Training Summary

Session Details

Wed

1st

 Pyramid session

Main session location: Embankment

 

 

Total: 7 miles

W/U 1 mile easy pace

Main session: 1-2-3-4-5-6-5-4-3-2-1 minute efforts with half time recoveries

C/D 1 mile easy pace

Mon

6th

Timed 5km run (2)

Club training session

Main session location: Priory marina. Meet at stadium as usual.

Total: 5 miles

W/U 1 mile easy pace

 

Main session: 5km timed run (start 7.15pm)

C/D 1  mile easy pace

Wed

8th

Steady run

Main session Embankment, Bedford Road, Hillgrounds, Margetts Rd, Cow Bridge, Mile Road, Harrowden Lane, Eastcotts, Cardington Rd, footpath to stadium.

Total: 8 miles

 W/U 1 1/2 mile easy pace

Main session: 5 miles with steady/long effort combo (regrouping after each effort)

C/D 1 1/2 mile easy pace

Mon

13th

Hills

 

Main session location: Willington track flyover

Total: 7 miles

W/U 1 1/2 mile easy pace

Main session: 30 minutes continuous up and overs

C/D 1 1/2 mile easy pace

Wed

15th

Mixed Intervals

 

Main session location: Mowsbury Park

MEET AT MOWSBURY PARK CAR PARK on Kimbolton Rd.

Total: 6 1/2 miles

 W/U 1  mile easy pace

 

7 X 1km reps in 6 minute turnarounds

C/D 1 mile easy pace

Mon

20th

KM reps

 

Main session location: Willington Track

 

 

Total: 7 miles

W/U 1  miles easy pace

Main session: 18 x 1 min efforts with same time recoveries. 2 sets of 9 with 3 mins recovery between sets.

C/D 1 mile easy pace

Wed

22nd

Social Run at Rebecca’s

 

Meet at Lower Stondon Golf Club, details here:

http://www.mountpleasantgolfclub.co.uk/contact-us/

Showers and food after if wanted.                              

8 miles undulating route at a steady pace.

 

Mon

27th

Varied Intervals

 

Main session location: Russell Park

Total: 6 miles

W/U 1 1/2 mile easy pace

Main session: 3 differing sets of intervals

C/D 1 mile easy pace

Wed

29th

Timed 5km run (3)

Club training session

Main session location: Priory marina. Meet at stadium as usual.

Total: 5 miles

W/U 1 mile easy pace

 

Main session: 5km timed run (start 7.15pm)

C/D 1  mile easy pace

W/U: warm up   C/D: cool down