Jen, Mark, Chris - Training Schedule: November 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

Wed

1st

Varied pace run
Main session location/route: Tesco alleyway
Total: 8 miles

Pace judgement.
50 minutes of alternating 10km pace with marathon pace

Sun

5th

Rockingham Duathlons Sprint & Standard
Rockingham 10/10k/5k

Mon

6th

Tempo
Main session location/route: Goldington/Norse/Wentworth/Kimbolton/Goldington/Polhill
Total: 8 miles

Tempo 6 mile run.
http://www.gmap-pedometer.com/?r=7159213

Wed

8th

Long intervals
Main session location/route: Riverfield Drive/Goldington/Barkers Lane
Total: 7 miles

3 loops with recoveries after each loop
 http://www.gmap-pedometer.com/?r=7159214

Sun

12th

3 Counties X/C Wootton

 

http://threecountiesxc.co.uk/2017/Event2/3CXC_Event2_Instructions.html

Mon

13th

Hills
Main session location/route: Merlin Gardens
Total: 8 miles

2 miles very easy warm up. Partnered running round Merlin Gardens. 3 loops each of effort and recovery.

Wed
Coaches’ meeting

15th

Pyramid
Main session location/route: Embankment
Total: 7 – 8 miles

1-2-3-4-5-6-5-4-3-2-1 minutes efforts with half time recoveries

Sun

16th

St Neots Half Marathon

 

Mon

20th

Long Intervals
Main session location/route: Putnoe Lane/Brecon/Rowallan (or Poplar) (Kimbolton long route only)
Total: 8/9 miles

4 loops with recoveries (choose either A or B)
Option A:
LONG ROUTE 1.6 miles
http://www.gmap-pedometer.com/?r=7159217
Option B:
SHORT ROUTE 1.2 miles
http://www.gmap-pedometer.com/?r=7159219

Wed

22nd

Intervals
Polhill/Kimbolton/Goldington loop
Total: 7 miles

12 x 3 mins @ 5km pace

Sat

25th

Wolverton 5       
http://mcs.open.ac.uk/mkac/w5info.htm

Sun

26th

3 Counties X/C Dunstable

http://threecountiesxc.co.uk/2017/Event3/3CXC_Event3_Instructions.html

Mon

27th

Steady run
Route TBD
Total: 7 – 8 miles

Steady paced run regrouping as necessary.

Wed

29th

Ascending Ladders
Main session location/route: Riverfield/Goldington/Barkers loop
Total: 8 miles

1-2-3-mins efforts with 1 min recovery between efforts. 4 sets with 3 mins recovery between sets.



W/U = warm up       C/D = cool down