Jen, Mark, Chris, Neil - Training Schedule: May 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

Wed
No Chris

2nd

Hills (N)
Main session location/route:  Wallis Way
Total: 7 miles

Pyramid (distance) hills reps

Wed

2nd

EMAC Stevenage

 

Mon

7th

Bank Holiday
No planned session

 

Wed

9th

Short Intervals (J)
Main session location/route: Willington Track
Total: 7 miles

Drills then:
14 x 2 min reps (in 2 sets) with 1 min recoveries between reps and 3 min recoveries between sets.

Wed
No Chris

9th

Silverstone 10km EMGP race 1

 

Sun

13th

Stevington 12km

 

Mon

14th

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

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

Wed
Coaches’ meeting

16th

Sharp efforts 30 – 20 – 10 (J)
Main session location/route: Russell Park
Total: 6 miles

Continuous Reps of:
30 seconds steady
20 seconds brisk
10 seconds fast

Friday

18th

Blisworth 5 EMGP race 2

 

Mon
No Neil/Jen

21st

Downhill Strides (M)
Main session location/route:
Curlew Crescent
Total: 8 miles

 1 / 2 mile loops incorporating effort on downhill sections

Wed
Poss no Chris

23rd

CLUB TIMED 5KM PRIORY MARINA

Meet at the stadium at the usual time

Wed

23rd

Rugby 6 EMGP race 3

 

Mon

28th

Bank Holiday
No planned session

 

Wed
No Neil/Jen/Mark

30th

Steady 8 (C)

Steady run out to Clapham via Carriage Drive



W/U = warm up       C/D = cool down