Jen, Mark, Chris - Training Schedule: May 2016


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Day

Date

Training Summary

Session Details

Mon

2nd

Bank Holiday

No Planned Session

Wed

4th

Silverstone 10km

No planned session

Mon

9th

Mixed pace

Main session location: Tesco Alleyways

 

 

Total: 7 miles

W/U 1 mile easy pace

Main session: 45 minutes of 10km pace one way, marathon pace other way of alley

C/D 1 mile easy pace

Wed

11th

 

Timed 5km run (1)

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

 

C/D 1  mile easy pace

Mon

16th

Negative split

 

Main session location: Park Avenue to Clapham and back

 

Total: 8 miles

W/U 1.3 mile easy pace to Park pub

Main session: 20 minutes run out, back to start in under 20 minutes

 

C/D 1.3  mile easy pace

Wed

18th

Paired long intervals

 

 

Main session location: Priory marina

 

Total: 7 miles

W/U 1 mile easy pace to ‘the beach’

Main session: 4 x run in opposite direction to partner, turn round and run back to start.

C/D 1  mile easy pace

Mon

23rd

Intervals

 

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 miles easy pace

Wed

25th

Tempo 6

Main session location: Willington track loop.

                                             

W/U 1  miles easy pace

Main session: Willington track loop.

C/D 1 miles easy pace

Mon

30th

Bank Holiday

No Planned Session

W/U: warm up   C/D: cool down