Day

Date

Training Summary

Training Detail

Mon

28th

1 K Reps                             (Neil)

8 x 1K Reps on Embankment in 6:30 min turnarounds.

Weds

30th

Tempo Run                        (Neil) 

40 min negative split run towards Clapham and back (Manton Lane route).

Sun

4th Dec

Bedford Half Marathon ( Please volunteer to help if not running).

Mon

5th

Progressive Run               (Sally)

4 x 10 min blocks with pace increase to half marathon pace. Newnham Ave, Riverfield Drive, Goldington Rd loop.

Weds

7th

Hill Session                       (Neil)                  

5 x Gainsborough Loops with double Cemetery Hills on laps 2, 3 and 4.

Mon

12th

2 Min reps                        (Sally)

12 x 2 mins with 1 min jog rec.

Weds

14th

Long Reps                          (Neil)

1.7 mile loops x 3. Riverfield Drive – Goldington Rd – Barkers Lane.

Sun

18th

XC League (4 of 5) – North Herts.

Mon

19th

3 Min Reps                        (Sally)

3 min hard, 3 min easy x 8. Clapham out and back.

Weds

21st

Steady Run                        (Neil) 

8 Mile steady or Club Festive Relays followed by VLM Draw and Buffet.

Mon

26th

No Club Session

Weds

28th

No Club Session