Jen, Mark, Chris - Training Schedule: January 2017

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Day

Date

Training Summary

Session Details

Mon
No Jen
No Chris

2nd

Steady run  
Route: TBD
Total: 7 miles

Bank Holiday but stadium is open. If you can, please let Mark know if you will be there so he knows who to expect.

Wed
No Jen

4th

Intervals
Main session Location/route:
Polhill avenue

Total: 6.5 miles

W/U 1.3 mile easy pace to top end of Polhill Ave
Main session: 8 x 1/2 mile at 5km pace in 6 minute turnarounds
C/D 1.3 mile easy pace

Mon
No Jen

9th

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

W/U 2 mile easy pace
Main session: 30 minutes continuous up and over hills
C/D 2 mile easy pace

Wed
No Jen

11th

Intervals
Main session location: Polhill/Kimbolton/Goldington/loop
Total: 7 miles

W/U 1.5 mile easy pace
Main session: 10 x 3 minutes with 1 min recoveries
C/D 1 mile easy pace

Sat

14th

Awards Night – See Val Bird for tickets

Mon

16th

Surge sets **

Main session location: Russell Park

 

Total: 7 miles

W/U 1 mile easy pace
Main session: 2 sets of 2 x 90 secs, 4 x 60 secs, 4 x 30 secs, 4 x 15 secs with same time jog recoveries. 3 mins recovery between sets.
C/D 1 mile easy pace

Wed
Coaches’ meeting

18th

Negative split
Main session location/route: Park avenue, Clapham road to Clapham and back
Total: 7 - 8 miles

W/U 1.3 mile easy to Park pub
Main session: 20 minutes run out, aim to return to same spot in under 20 mins.
C/D 1.3 mile easy pace

Sun

22nd

3 counties XC Sharnbrook Bedford Harriers race see Angie Kay or Gary Finch for numbers etc

Mon

23rd

Pyramid session

Main session location: Embankment

Total: 8 miles

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

Wed

25th

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

Mon

30th

Hills
Main session Location/route:
Haylands Way

Total: 6 miles

W/U 1 mile easy pace to corner of Polhill Ave./Haylands Way
Main session: 30 minutes continuous uphill and downhill running
C/D 1 mile easy pace

W/U = warm up       C/D = cool down