Jen, Mark, Chris, Neil Training Schedule October 2018

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

1st

Long Intervals
Main session location/route: Polhill/Kimbolton/Goldington rd loop
Total: 7 miles

4 x 10 minutes @ 10km pace with 2 min recoveries between efforts

Wed
No Chris
No Mark

3rd

Hills
Main session location/route: Gainsborough Rise

Total: 7 – 9 miles

OPTION A:
3 x Gainsborough loop with no recoveries
OPTION B:
5 x Gainsborough loop with no recoveries and double cemetery hill on loops 2, 3 and 4

Friday

5th

Circuits start 6.30pm at stadium

No track ticket required. You do need to be a paid up Harrier.

Mon

8th

Hills
Main session location/route: Pipit Rise
Total: 6 miles

Paired run alternating effort with recoveries.

Wed

10th

Bridges Run
Club session followed by fish and chips
Total: 7 miles

Details of route given on the night via a map to follow. See info in email regarding fish and chips.

Mon

15th

Tempo Run
Main session location/route:
Goldington green/Norse/ Wentworth/Kimbolton/Goldington/Polhil
Total: 8 miles

6 mile tempo run
Option A to head off 4 minutes before Option B
Cut offs if needed

Wed

17th

Bondarenko **
Main session location/route:
Track at stadium (no stadium user pass needed)
Try to think about what your different paces are ahead of the session.

3 sets of continuous
400m @5km pace/400m@marathon pace/
300m @1500m pace/300m @marathon pace
200m@800m pace/200m ‘marathon pace
100m sprint/100m @marathon pace
400m jog between sets

Sun

21st

Ampthill Trophy

Mon
No Mark

22nd

Hills
Main session location/route: Foster hill/Manton Ln/Clapham rd/Roff/Foster hill/Brickhill/Kimbolton
Total: 6 /8 miles

Figure of 8 loop (4 miles)
Loop 1: Foster hill/Manton Ln/Clapham rd/Roff/
Loop 2: Foster hill/Brickhill/Kimbolton
Option A: 4 miles (loops 1 and 2)
Option B: 5.75 miles (loops 1, 2 and 1 again))

Wed

24th

Varied intervals Even Stevens
Main session location/route:
Embankment
Total: 6 miles

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

27th

CLOCKS CHANGE

Mon
No Mark

29th

Steady
Main session location/route:
http://www.gmap-pedometer.com/?r=7175753

8 or 5 mile with cut offs
via Barkers, Church, Putnoe street/lane, Wentworth, Tyne, Waveney, Manton, Clapham Rd, Tavistock, St Cuthberts, Embankment.
Cutoff – turn left down Kimbolton Road

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.) 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	1st	Long Intervals Main session location/route: Polhill/Kimbolton/Goldington rd loop Total: 7 miles	4 x 10 minutes @ 10km pace with 2 min recoveries between efforts
Wed No Chris No Mark	3rd	Hills Main session location/route: Gainsborough Rise Total: 7 – 9 miles	OPTION A: 3 x Gainsborough loop with no recoveries OPTION B: 5 x Gainsborough loop with no recoveries and double cemetery hill on loops 2, 3 and 4
Friday	5th	Circuits start 6.30pm at stadium	No track ticket required. You do need to be a paid up Harrier.
Mon	8th	Hills Main session location/route: Pipit Rise Total: 6 miles	Paired run alternating effort with recoveries.
Wed	10th	Bridges Run Club session followed by fish and chips Total: 7 miles	Details of route given on the night via a map to follow. See info in email regarding fish and chips.
Mon	15th	Tempo Run Main session location/route: Goldington green/Norse/ Wentworth/Kimbolton/Goldington/Polhil Total: 8 miles	6 mile tempo run Option A to head off 4 minutes before Option B Cut offs if needed
Wed	17th	Bondarenko Main session location/route: Track at stadium (no stadium user pass needed) Try to think about what your different paces are ahead of the session.**	3 sets of continuous 400m @5km pace/400m@marathon pace/ 300m @1500m pace/300m @marathon pace 200m@800m pace/200m ‘marathon pace 100m sprint/100m @marathon pace 400m jog between sets
Sun	21st	Ampthill Trophy
Mon No Mark	22nd	Hills Main session location/route: Foster hill/Manton Ln/Clapham rd/Roff/Foster hill/Brickhill/Kimbolton Total: 6 /8 miles	Figure of 8 loop (4 miles) Loop 1: Foster hill/Manton Ln/Clapham rd/Roff/ Loop 2: Foster hill/Brickhill/Kimbolton Option A: 4 miles (loops 1 and 2) Option B: 5.75 miles (loops 1, 2 and 1 again))
Wed	24th	Varied intervals Even Stevens Main session location/route: Embankment Total: 6 miles	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
	27th	CLOCKS CHANGE
Mon No Mark	29th	Steady Main session location/route: http://www.gmap-pedometer.com/?r=7175753	8 or 5 mile with cut offs via Barkers, Church, Putnoe street/lane, Wentworth, Tyne, Waveney, Manton, Clapham Rd, Tavistock, St Cuthberts, Embankment. Cutoff – turn left down Kimbolton Road