October-November 2017 : Training Schedule
Alex Rothwell, Noel Jones and Ken Toye
Day |
Date |
Training Summary |
Training Detail |
Mon |
2 Oct |
Steady |
Boundary, QD Park, Putnoe St, Brecon Way, Pheasant, Goldington Rd, Prebend St, Embankment. 7 miles. Noel |
Wed |
4 Oct |
Short Intervals |
Warm up to Tesco Alleyway. Short fast intervals along alleyway using lampposts. Lots of recovery. Warm down back to club. Approx 5 miles. Alex |
Sat & Sun |
7 & 8 |
|
Ridgeway Run, Bournemouth Marathon Festival |
Mon |
9 Oct |
Steady |
Approx 6 miles. Ken |
Wed |
11 Oct |
Fartlek intervals |
3 sets along Norse Road. Noel |
Sat & Sun |
14 &15 |
|
Ampthill Trophy Cross Country |
Mon |
16 Oct |
Steady with efforts |
Fenlake Rd, Elstow Rd, Abbey Fields, Harrowden, Eastcotts. 5.7m. Noel |
Wed |
18 Oct |
Hills |
Warm up to Cemetery Hill. 3 x 3 sets of reps to the bin, then short hill reps relay! Warm down back to club. Approx 6 miles Alex |
Sat & Sun |
21 & 22 |
|
3 Counties XC at Wellingborough |
Mon |
23 Oct |
Long Steady |
Route TBC on the day, may have hills!! Approx 7 to 8 miles. Ken |
Wed |
25 Oct |
Intervals |
Warm up to Embankment. Hard efforts of 1, 2, 3, 4, 3, 2, 1 mins with 1 min recovery between. Approx 5.5. miles Alex |
Sat & Sun |
28 & 29 |
|
Stort 30 Ultra |
Mon |
30 Oct |
Tempo / Long Efforts |
Warm up to Fox & Duck. 3 x 1.7 mile efforts Caves, Polhill, Kimbolton, Goldington. Objective: same time for each rep. Alex |
Wed |
1 Nov |
Intervals |
Pair work using the D at Russell Park and elsewhere on Embankment. Noel |
Sat & Sun |
4 & 5 Nov |
|
Rockingham 10/10k/5k |
Mon |
6 Nov |
Hills |
Warm up to Brickhill. 3 x Fig 8 reps Plover / Kestrel plus a few little extra bits! Warm down back to club. Approx 7.5 miles. Alex |
Wed |
8 Nov |
Steady effort |
Barkers, Boundary, Bowhill, Putnoe St. Brecon Way, Pheasant, Avon Dr, Waveney, Linnet, Brickhill, Kimbolton, Goldington. 6.5m Noel |
Sat & Sun |
11 & 12 |
|
3 Counties XC at Wootton (Club Championship) |