Jen, Mark, Chris Training Schedule Apr 2017

Jen, Mark, Chris - Training Schedule: April 2017

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All sessions will begin with easy warm up run about 1 mile and finish with similar (hence totals not always reflecting just the main session.)** indicates a new session.
Option A is for those who would normally train with Jen, Mark and Chris
Option B is for those who would normally train with Neil and Sally

Day

Date

Training Summary

Session Details

Sun

2nd

Oakley 20 BH race. If you can, please volunteer if not racing.

Manchester Marathon

Mon

3rd

Continuous hills
Main session Location/route: Brickhill/Putnoe area
Total: 8 miles

OPTION A AND B
8 miles up and down hills, loop back and regroup at appropriate points.

Wed

5th

Increased Pace run
Main session Location/route:
Willington Track
Total: 8 miles

OPTIONS A and B
6 miles with each mile pace decreasing by 5 seconds.

Sun

9th

Brighton Marathon
Flitwick 10K

Mon

10th

Hills
Main session Location/route:
Pipit Rise
Total: 6.5 /7.5 miles

OPTION A:
Partnered loops and recoveries x 4
OPTION B:
Partnered loops and recoveries x 5

Wed

12th

Long Intervals
Main session Location/route:
MEET AT SAINSBURYS CARPARK 6.30PM then: http://www.gmap-pedometer.com/?r=6994069
Total: 7 – 8 miles

OPTION A:
5 x 1 mile in 10 minute turnarounds
OPTION B:
6 x 1 mile in 9 minute turnarounds

Mon NO JEN/NEIL
CHRIS

17th

Bank Holiday – No planned session
Stanwick 10K
Boston Marathon(s)

Wed
NO JEN/NEIL CHRIS

19th

Intervals
Main session location: Bedford Park
Total: 8 miles

OPTION A:
8 x (4 mins steady, 1 min fast)
OPTION B:
10 x (4 mins steady, 1 min fast)

Fri

21st

Track sessions begin. Separate schedule on website

Sun

23rd

London Marathon

Mon
NO MARK

24th

Short Intervals
Main session location: Barkers Lane, Goldington Rd., Newnham Ave. loop
Total: 7/8 miles

OPTION A:
14 x 2 mins effort with 1 minute recoveries (2 sets of 7 with 3 minutes recovery between sets)
OPTION B:
16 x 2 mins effort with 1 minute recoveries (2 sets of 8 with 3 minutes recovery between sets)

Wed
NO MARK
NO CHRIS

26th

5Km Timed run
Main session location: Priory Country Park
Total: 5 miles

Warm up 1 mile easy
5km timed run
Warm down 1 mile easy

Box end 10km see http://boxendpark.com/watersports/news-and-events.php

Sat

29th

Harrold Pit run

Sun

30th

ETU Duathlon Championships Spain

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

All sessions will begin with easy warm up run about 1 mile and finish with similar (hence totals not always reflecting just the main session.) indicates a new session. Option A is for those who would normally train with Jen, Mark and Chris Option B is for those who would normally train with Neil and Sally**
Day	Date	Training Summary	Session Details
Sun	2nd	Oakley 20 BH race. If you can, please volunteer if not racing.
Sun	2nd	Manchester Marathon
Mon	3rd	Continuous hills Main session Location/route: Brickhill/Putnoe area Total: 8 miles	OPTION A AND B 8 miles up and down hills, loop back and regroup at appropriate points.
Wed	5th	Increased Pace run Main session Location/route: Willington Track Total: 8 miles	OPTIONS A and B 6 miles with each mile pace decreasing by 5 seconds.
Sun	9th	Brighton Marathon Flitwick 10K
Mon	10th	Hills Main session Location/route: Pipit Rise Total: 6.5 /7.5 miles	OPTION A: Partnered loops and recoveries x 4 OPTION B: Partnered loops and recoveries x 5
Wed	12th	Long Intervals Main session Location/route: MEET AT SAINSBURYS CARPARK 6.30PM then: http://www.gmap-pedometer.com/?r=6994069 Total: 7 – 8 miles	OPTION A: 5 x 1 mile in 10 minute turnarounds OPTION B: 6 x 1 mile in 9 minute turnarounds
Mon NO JEN/NEIL CHRIS	17th	Bank Holiday – No planned session Stanwick 10K Boston Marathon(s)
Wed NO JEN/NEIL CHRIS	19th	Intervals Main session location: Bedford Park Total: 8 miles	OPTION A: 8 x (4 mins steady, 1 min fast) OPTION B: 10 x (4 mins steady, 1 min fast)
Fri	21st	Track sessions begin. Separate schedule on website
Sun	23rd	London Marathon
Mon NO MARK	24th	Short Intervals Main session location: Barkers Lane, Goldington Rd., Newnham Ave. loop Total: 7/8 miles	OPTION A: 14 x 2 mins effort with 1 minute recoveries (2 sets of 7 with 3 minutes recovery between sets) OPTION B: 16 x 2 mins effort with 1 minute recoveries (2 sets of 8 with 3 minutes recovery between sets)
Wed NO MARK NO CHRIS	26th	5Km Timed run Main session location: Priory Country Park Total: 5 miles	Warm up 1 mile easy 5km timed run Warm down 1 mile easy
Wed NO MARK NO CHRIS	26th	Box end 10km see http://boxendpark.com/watersports/news-and-events.php
Sat	29th	Harrold Pit run
Sun	30th	ETU Duathlon Championships Spain