Jen, Mark, Chris - Training Schedule: October 2016

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Day

Date

Training Summary

Session Details

Sun

2nd

Standalone 10km
http://www.standalone10k.org.uk/

 

Mon

3rd

Increased pace run
Main session location: Goldington green/Norse Rd./Wentworth/Kimbolton Rd./Goldington Rd./Polhill ave to junction with Barnstaple Rd.
Total: 8 miles

W/U 1 mile easy pace
Main session: 6 miles increasing mile pace by 5 seconds per mile
C/D 1 mile easy pace

Wed

5th

Long Intervals

Main session location: Embankment
Total: 6 1/2 miles

W/U 1 mile easy pace
Main session: 7 x 1km in 6 minute turnarounds
C/D 1 mile easy pace

Sun

9th

Great Eastern Half Marathon       Club championship race

Mon

10th

Steady Run
http://www.gmap-pedometer.com/?r=6962033

Total: 8 miles

Steady run with cut off options.
Newnham/Goldington/Church Ln/Putnoe/Brecon/Wentworth/Avon/Waveney/Brickhill/manton/Tavistock/DeParys/Park/Polhill/Newnham

Wed

12th

Club run
Charity timed mile – bring your pennies/pound for the collection

Meet at the stadium as usual
Charity timed mile will be followed by a track/relay session

Mon

 

17th

Long intervals
Main session location: http://www.gmap-pedometer.com/?r=6962645 Exactly 2 mile loop Barkers Lane (Donnelly Drive), Riverfield Drive, Tesco Alleyways, back to Donnelly Drive.
Total: 8 miles

W/U 1 mile easy pace

Main session: 3 x 2 miles

C/D 1 mile easy pace

Wed

19th

Hills Up and Overs

Main session location: Brickhill Drive/Manton Lane
Total: 7 - 8 miles

W/U 2 mile easy pace
30 minutes of continuous up and down hill running
C/D 2 mile easy pace

Sun

23rd

3 counties XC race 1 See Angie Kay/ Gary Finch or your coach for details of how to get your number. Also look out for details on the Harriers’ messageboard.

Mon
NO JEN

24th

Timed run
Main session location: http://www.gmap-pedometer.com/?r=6962035  
Total: 7 miles
Neil and Sal’s group to join us

W/U 1.4 mile easy to Park pub
Main session: 4 miles including twice up cemetery hill.
← See route
C/D 1.4 mile easy pace

Wed
NO JEN

26th

Long Intervals
Main session location: Russell Park
Total: 7 miles
Neil and Sal’s group to join us

W/U 1 mile easy pace
Main session: 6 x 5 mins effort with 2 min recoveries
C/D 1 mile easy pace

Mon
NO JEN

31st

Pyramid session
Main session location: Embankment

Neil and Sal’s group to join us

W/U 1 mile easy pace
Main session: 1-2-3-4-5-6-5-4-3-2-1 minutes with half time recoveries
C/D 1 mile easy pace



W/U = warm up C/D = cool down

 

 

W/U = warm up       C/D = cool down