Jen, Mark, Chris, Neil Training Schedule August 2017

Jen, Mark, Chris - Training Schedule: August 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

Mon
NO MARK

24th

Short easy run

Prep for DA5km
Short easy run, no more than 4 miles with a few strides.

Wed

26th

Doug Anderson 5K
No other planned session this evening.

Club Championship Race
Look out for marshalling opportunities if you are not racing.

Mon

31st

Hills
Main session Location/route:
Chiltern Ave/Pennine Rd
Total: 6 miles

OPTIONS A and B
30 minutes continuous of uphill/downhill running.

Weds

2nd

Social Run

Meet at Harrold Country Park. http://www.hocp.co.uk/directions.html
Steady 6 mile (ish) run and eating after at local Indian Restaurant (Spice of Paradise)

Mon

7th

Intervals (Even Stevens)
Main session Location/route: Polhill/Kimbolton/Goldington Rd loop

Total: 7 – 8 miles

OPTIONS A and B:
10 mins marathon pace/2 mins jog
8 mins half marathon pace/4 mins jog
6 mins 10 km pace/6 mins jog
4 mins 5km pace/8 mins jog
2 mins fast

Weds

9th

Steady
Main session Location/route:
http://www.gmap-pedometer.com/?r=7111844
via Renhold
Total: 8 miles

OPTIONS A and B
8 miles at your steady pace. Regrouping at appropriate junctions. There is a cut off for 6.5 miles instead of 8 if needed.

Mon

14th

Steady with long efforts
Main session Location/route:
http://www.gmap-pedometer.com/?r=7111849
via Cardington/Cople
Total: 8 miles

OPTIONS A and B
1 mile easy pace warm up
6 miles alternating steady with efforts
1 mile easy pace cool down

Weds
NO JEN/NEIL

16th

Long Intervals

Main session Location/route:
Polhill/Kimbolton/Goldington Rd loop
Total: 7 miles

OPTION A
3 x 2 miles / group recovery
OPTION B
3 x 2 miles / group recovery
We will spilt everyone into two groups during the session as appropriate.

Mon
NO JEN/NEIL

21st

Bunyan Trail Run
Total: 10 miles
Main session Location/route:
http://www.gmap-pedometer.com/?r=7112508

PLEASE BE AT THE STADIUM READY FOR A 6.30PM START. DO NOT GO TO THE CLUB WARM UP ON THIS ONE OCCASION
Mile 1: group runs easily together
Miles 2 – 8: steady pace, regrouping, include 3 x 10 minute efforts
Mile 9 – 10: group runs easily together

Weds

23rd

10km Timed run
Main session Location/route:
Via Norse/Wentworth
http://www.gmap-pedometer.com/?r=7111858

OPTIONS A and B
Run at your own pace round a 10 km route

Mon

28th

BANK HOLIDAY

NO PLANNED SESSION

Weds

30th

Easy Run
Main session Location/route:

Pre Northampton Half Run
Easy run, no more than 6 miles with a few strides

Weds
NO NEIL/JEN

30th

Hatfield 5km Race 1 of 3 http://www.gardencityrunners.org.uk/races/hatfield-5k-series/

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
Mon NO MARK	24th	Short easy run	Prep for DA5km Short easy run, no more than 4 miles with a few strides.
Wed	26th	Doug Anderson 5K No other planned session this evening.	Club Championship Race Look out for marshalling opportunities if you are not racing.
Mon	31st	Hills Main session Location/route: Chiltern Ave/Pennine Rd Total: 6 miles	OPTIONS A and B 30 minutes continuous of uphill/downhill running.
Weds	2nd	Social Run	Meet at Harrold Country Park. http://www.hocp.co.uk/directions.html Steady 6 mile (ish) run and eating after at local Indian Restaurant (Spice of Paradise)
Mon	7th	Intervals (Even Stevens) Main session Location/route: Polhill/Kimbolton/Goldington Rd loop Total: 7 – 8 miles	OPTIONS A and B: 10 mins marathon pace/2 mins jog 8 mins half marathon pace/4 mins jog 6 mins 10 km pace/6 mins jog 4 mins 5km pace/8 mins jog 2 mins fast
Weds	9th	Steady Main session Location/route: http://www.gmap-pedometer.com/?r=7111844 via Renhold Total: 8 miles	OPTIONS A and B 8 miles at your steady pace. Regrouping at appropriate junctions. There is a cut off for 6.5 miles instead of 8 if needed.
Mon	14th	Steady with long efforts Main session Location/route: http://www.gmap-pedometer.com/?r=7111849 via Cardington/Cople Total: 8 miles	OPTIONS A and B 1 mile easy pace warm up 6 miles alternating steady with efforts 1 mile easy pace cool down
Weds NO JEN/NEIL	16th	Long Intervals Main session Location/route: Polhill/Kimbolton/Goldington Rd loop Total: 7 miles	OPTION A 3 x 2 miles / group recovery OPTION B 3 x 2 miles / group recovery We will spilt everyone into two groups during the session as appropriate.
Mon NO JEN/NEIL	21st	Bunyan Trail Run Total: 10 miles Main session Location/route: http://www.gmap-pedometer.com/?r=7112508	PLEASE BE AT THE STADIUM READY FOR A 6.30PM START. DO NOT GO TO THE CLUB WARM UP ON THIS ONE OCCASION Mile 1: group runs easily together Miles 2 – 8: steady pace, regrouping, include 3 x 10 minute efforts Mile 9 – 10: group runs easily together
Weds	23rd	10km Timed run Main session Location/route: Via Norse/Wentworth http://www.gmap-pedometer.com/?r=7111858	OPTIONS A and B Run at your own pace round a 10 km route
Mon	28th	BANK HOLIDAY	NO PLANNED SESSION
Weds	30th	Easy Run Main session Location/route:	Pre Northampton Half Run Easy run, no more than 6 miles with a few strides
Weds NO NEIL/JEN	30th	Hatfield 5km Race 1 of 3 http://www.gardencityrunners.org.uk/races/hatfield-5k-series/