Date |
Day |
Coach |
Session Focus |
Session Details |
Location |
Misc |
04th Nov |
Sun |
|
XC |
Event 1. http://threecountiesxc.co.uk/3CXC_Index.html |
Dunstable Road Runners |
|
07th Nov
|
Wed |
K |
Distance Based Interval. |
7 x 1km reps. Varied paces. |
Embankment |
Drills |
14th Nov
|
Wed |
K |
Hills. |
15 x 30sec Cemetery hill, downhill rec.
2 x Gainsborough Hill. |
Cemetery
Gainsborough |
|
21ST Nov
|
Wed |
T |
Steady, with Efforts. |
6-8 Mile with 4/5 efforts. |
Mile Rd. |
|
25th Nov |
Sun |
|
XC |
Event 2.
http://threecountiesxc.co.uk/3CXC_Index.html |
Wellingborough & District
AC |
|
28th Nov
|
Wed |
K |
Short Time based interval. |
4-5(60,90,120secs) with equal rec. |
Polhill, Kimbolton, Goldington rd loop |
Drills |
2nd Dec |
Sun |
|
Bedford Harriers. |
Half marathon. |
Wooton Upper
School. |
|
5th
Dec
|
Wed |
T |
Hills. |
15 x 30sec, Cemetery hill, downhill rec.
2 x Hillgrounds rd Hill. |
Hillgrounds |
|
12th Dec
|
Wed |
T |
Mixed Distance Based Interval. |
4x100,4x200,4x300,4x400 with equal rec. |
Embankment |
Drills |
16th Nov |
Sun |
|
XC |
Event 3.
http://threecountiesxc.co.uk/3CXC_Index.html |
North Herts Road Runners |
|
19th Dec
|
Wed |
K |
Medium Time based Interval. |
8min combinations.
8x1min,4x2min,2x4min,1x8min
with varied pace. |
Elms Farm. |
|
26th Dec
|
Wed |
- |
No Planned session |
|
|
|
2nd Jan
|
Wed |
K |
Short Timed based interval. |
5(60,90,120secs) with equal rec. |
Polhill, Kimbolton, Goldington rd loop. |
Drills |
9th Jan
|
Wed |
K |
Intervals, with rolling hills. |
10x2min M,1min rec.
6x30sec H,30sec rec. |
Putnoe Lane. |
Stretch |
13th Jan |
Sun |
|
XC |
Event 4.
http://threecountiesxc.co.uk/3CXC_Index.html |
Ampthill and Flitwick Flyers |
|
16th Jan
|
Wed |
T |
Distance based
Interval. |
4x400,4x300,4x200,4x100 with equal rec.
|
Embankment |
Drills
Stretch |
23rd Jan
|
Wed |
K/S |
Short Timed based interval. |
5(60,90,120secs) with 60s rec. |
Polhill, Kimbolton, Goldington rd loop |
Drills
Stretch |
27th Jan |
Sun |
|
XC |
Event 5.
http://threecountiesxc.co.uk/3CXC_Index.html |
Wooton Road Runners |
|
30th Jan
|
Wed |
T/S |
Medium, Time based Interval. |
8min combinations
8x1min,4x2min,2x4min,1x8min
with varied pace. |
Elms Farm. |
Stretch |
Please find attached a running schedule for a new Triathlon based running group that myself (Kevin) along with Tony & Sally will be starting on 3/1/18.
Initially we will hold the sessions only on Wednesday’s but we hope to add a further day as time progresses.
The sessions will reflect reverse periodisation and strength training as suggested by Perry at the recent training day (speed work in winter combined with hill work). They will be gradually progressive.
Sessions will mainly be loop or time based to allow for regrouping, encouraging each other and general banter.
It is not possible to coach a hugely diverse group in terms of ability so initially the sessions will be suitable for anyone who can run 8:15/Mile or faster for a sustained period of time, they will be approximately 8 miles long.
If you know anyone who might be interested in joining this group please let me know.
Also if you have any queries or suggestions regarding the group or sessions then you can contact me on kwil789517@aol.com.