Jen, Mark, Chris, Neil - Training Schedule:
September 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:
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Day |
Date |
Training Summary |
Session Details |
Mon |
27th |
Bank Holiday No planned session |
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Wed |
29th |
Long Intervals |
3 x 2 miles @ between 5km and 10km pace |
Mon |
3rd |
Hills - strength |
Pyramid (distance) hill reps |
Wed |
5th |
Intervals - speed Total: 6 – 7 miles |
Drills then: |
Wed |
5th |
Hatfield 5km series race 1 |
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Mon |
10th |
Intervals and social - endurance |
Drills then: |
Wed |
12th |
Tempo – speed endurance |
Tempo 5 miles. Run at brisk, non conversational pace Option A Start 4 minutes ahead of Option B |
Mon |
17th |
Push on Past Hills - endurance |
30 minutes continuous hills. Efforts end on flat past the top of the hill. |
Wed |
19th |
Club Charity Timed mile |
1 mile timed run on the track. An annual event to support club charity Autism Bedfordshire, so bring your pennies for the bucket. |
Wed |
19th |
Hatfield 5km series race 2 |
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Mon |
24th |
**Reduced Recovery Reps (RRR)** - speed endurance Main session location/route: Russell Park |
Drills then: |
Wed |
26th |
Steady with efforts - endurance |
A steady run with opportunities for long efforts with circle back regrouping at various points. Options to cut back for 5 miles or to take shortcut at Hillgrounds. |
W/U = warm up C/D = cool down