Ten minute group - 2014  (V1 24th April)

 

Date/Coach

SESSION

Wednesday

30th April

Nette

= 30 mins

Warm up:

Walk briskly to white bridge on embankment and pick out some bits of our full warm up to do with them before first jog.

Butterfly bridge turnaround

1 x 5 mins

Walk 1 min before each run, so stand for 4 mins and walk for 1 when recovering between runs.

1 x 10

1 x 10

1 x 5

Recovery between runs 4 mins once all re-grouped

Weekend Run

Repeat times above with 4 min standing recovery and 1 m in walk in between

Bank Holiday Monday 5th May

Repeat times above with 4 min standing recovery and 1 m in walk in between

Wednesday

7th May

Nette

= 35 mins

Butterfly and Suspension bridge turnaround - 3 min standing recovery and 1 min walk in between

1 x 10 mins - butterfly bridge

1 x 15 mins – suspension bridge

1 x 10 - suspension bridge

Weekend Run

Repeat times above with 3 min standing recovery and 1 m in walk in between

Monday

12th May

Nette

= 40 mins

Run straight to town bridge and back if all feel confident, rather than designated bridges below.

3 min standing recovery and 1 m in walk in between

1 x 10 mins – suspension

2 x 15 mins – suspension and butterfly

1 x 5 mins

Wednesday

14th May

Nette

= 45

Warm up outside club.  Walk to road crossing and start timing after crossing Barkers Lane

Prebend St bridge

2 min standing recovery and 1 m in walk in between

3 x 15 mins

Last year, for final 15 mins we split into fast and slow runners – using opposite sides of river -  so that no one felt under pressure or had to come back lots.  The split happened at Suspension Bride, but see when it becomes appropriate if needed.

Weekend run

4 x 10 mins with 3 mins standing recovery and 1 min walk between each.

Monday

19th May

Steve

= 50 mins

Warm up with rest of club from tonight onwards

Barkers Lane, Goldington Rd, Newnham Ave, Barkers Lane, cross to Embkt, Russell Park

1 x 10 - 2 min recovery

2 x 20 mins - 3 min rec after first 20

 

Wednesday

21st May

Cint

= 43 mins plus walk/jog back

Embankment (Walk to road crossing and start timing after crossing Barkers Lane)

1 x 15 warm up

5 x 30 sec pace increase with 1 min recovery jog

1 x 15

5 x 30 sec pace increase with 1 min recovery jog

Jog or walk back to club

Bank Holiday Monday 26th May

= 40 mins

2 x 20 mins with 4 min recovery in between

Wednesday

28th May

Steve

= 50 mins

Using Willington track.  Turn round at around 25 mins. Any runner reaching the by-pass bridge should turn around anyway, and other runners fall in behind as they pass.

1 x 35 mins - recovery relevant to the state of the slowest runner, but no more than 4 mins

1 x 15 mins  

Weekend run

50 mins, split up in whichever way is comfortable for you.

Monday

2nd June

Nette

Run to Marina. Lap of the lake turning right at bridge to go to snail bench.  Start 30 sec inc with re-group at pace of slowest runner from when we get back onto the main lake track.  Rest. Second lap of lake start a pace inc from bridge turning until snail bench to give them more freedom of pace.  Rest.  Repeat the 30 sec inc from same place as first lap.  Warm down back to club.

Wednesday

4th June

Nette

(or Steve/Cint if it seems more feasible)

Pizza run from Nette's (full details to follow)

2 x 25 - 2 min recovery in between

 

Weekend run

35- 40 minutes

Monday

9th June

Steve

Warm up to The Risings (off Queens Drive).  Run 2 x The Risings/Monkshill loop then 1 x The Risings/Monkshill/Pathway/Monkshill fig 8.

Warm down back to club.  Approx 4 miles

Wednesday

11th June

Nette

 

45- 50 mins non stop running (apart from road crossings!)

Polhill/Park Ave

Straight into Bedford Park - full circuit and out the same way

Par Ave

Right into Kimbolton Rd

Left into Kimbolton Ave, to end

Devon Rd

First left Tiverton

Right into Caves Lane

Left into Goldington Rd

Newnham Ave etc

Weekend Run

50 minutes

Monday 16th

June

First run with the "Easier" Session

TBA on Easier Session schedule

 

Going to offer to coach the Easier Session for a few sessions.