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. |
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Day |
Date |
Training Summary |
Session Details |
Wed |
1st |
Varied pace run |
Pace judgement. |
Sun |
5th |
Rockingham Duathlons Sprint & Standard |
|
Mon |
6th |
Tempo |
Tempo 6 mile run. |
Wed |
8th |
Long intervals |
3 loops with recoveries after each loop |
Sun |
12th |
|
http://threecountiesxc.co.uk/2017/Event2/3CXC_Event2_Instructions.html |
Mon |
13th |
Hills |
2 miles very easy warm up. Partnered running round Merlin Gardens. 3 loops each of effort and recovery. |
Wed |
15th |
Pyramid |
1-2-3-4-5-6-5-4-3-2-1 minutes efforts with half time recoveries |
Sun |
16th |
|
|
Mon |
20th |
Long Intervals |
4 loops with recoveries (choose either A or B) |
Wed |
22nd |
Intervals |
12 x 3 mins @ 5km pace |
Sat |
25th |
Wolverton 5 |
|
Sun |
26th |
http://threecountiesxc.co.uk/2017/Event3/3CXC_Event3_Instructions.html |
|
Mon |
27th |
Steady run |
Steady paced run regrouping as necessary. |
Wed |
29th |
Ascending Ladders |
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