Jen, Mark, Chris, Neil - Training Schedule: July 2018

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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.) If a session has drills in it there will be 5 minutes of drills before the main session – variations on the following:
  • High knees
  • Heel kicks
  • Can cans

Day

Date

Training Summary

Session Details

Mon
No Mark/Jen/Neil

2nd

Intervals
Main session location/route:  Mowsbury Park
Meet at carpark on Kimbolton Road @ 6.30pm
Total: 6 miles

Drills then:
1 km reps x 8
Option A: 7 minute turnarounds
Option B: 6.30 minute turnarounds

Tues

3rd

Harborough 5

 

Wed
No Mark/Jen/Neil/Chris

4th

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

1-2-3-4-5-6-5-4-3-2-1 minute efforts with half time regrouping recoveries
Jerry Pullinger taking the session  

Wed

4th

EMAC Cambridge

 

Mon
No Jen/Neil

9th

Shortstown Loops
Main session location/route: Meet at Shortstown village hall car park at 6.30pm
Total: 6 miles

Varied length efforts from 1km upwards round pathways.  

Tues

10th

Milton Keynes 10km

 

Wed
No Jen/Neil

11th

5km club timed run

Warm up very easy 1.5 miles to Bedford Park
5km on race route (start at pond/roundabout)
Easy 1.5 mile back to stadium

Mon

16th

Intervals
Main session location/route: Embankment
Total: 6 miles

Drills then:
5 x 1km hard efforts with long recoveries
Option A: 8 minute turnarounds
Option B: 7.30 minute turnarounds

Wed
Coaches meeting

18th

Short Intervals
Main session location/route: Grass track in priory marina
Total: 8 miles

Drills then:
OPTION A:
8 x 400m in 3.15 minute turnarounds (2 sets of 4 with 3 minute rest between sets)
OPTION B:
12 x 400m in 3 minute turnarounds (2 sets of 6 with 3 minute rest between sets)

Mon

23rd

Pre race preparation

Easy 4 – 5 miles with a few strides.

Wed

25th

Doug Anderson 5km Club Champs

No other planned session tonight. If you are not racing, please consider offering to marshal at the event.

Sun

29th

Wellingborough 5 Club Champs

 

Mon

30th

Bunyan trail run – 10 miles
Meet at the stadium for a prompt 6.30pm start. Route here:
http://www.gmap-pedometer.com/?r=7262346

A steady paced 10 mile run with opportunities for regrouping along the way.



W/U = warm up       C/D = cool down